Punt, Pass, & Kick…with Lasers

Punt, Pass, & Kick…with Lasers

15 men arrived at Charlotte Christian to “kick off” the day right (pun intended).

Warm-up: Jog to football field.

COP (on field):

  • SSH x 25
  • IW x 25
  • Mountain Climbers x 25

Field work (start in end zone):

  • Sprint 100 yds to other end zone / Jog back (repeat)
  • Walking lunges 50yds / Sprint 50 yds / Jog back
  • 25 squats, 10 burpees, 25 merkins
  • Walking lunges 50yds / Sprint 50 yds / Jog back
  • 30 alternating lunges, 20 merkins, 20 squats
  • Sprint 100 yds to other end zone / Jog back (repeat)

Bleacher work:

Round 1

  • Run steps – one time up, one time down.
  • 20 triceps dips on bleachers
  • Run steps – two times up, two times down
  • 20 triceps dips on bleachers
  • Run steps – three times up, three times down
  • 20 triceps dips on bleachers

Round 2 – repeat, but replace tricep dips with derkins

Punt, Pass, & Kick

Split into 3 groups.  Each group does each station and rotates to next station

Station 1 – Punt fielding

    • Take turns fielding punts from each other until all have had a chance to kick.
    • For each punt missed group does 5 squats at the top of grandmother mountain (max 20)

Station 2 – Pass & Catch

  • Take turns going out for a pass of at least 25-30 yards
  • For each incomplete group does 5 merikins at the top of grandmother mountain (max 20)

Station 3 – Kicks made

  • Take turns kicking field goals from the 10 yard line
  • For each missed kick do 5 burpees at the top of grandmother mountain (max 20)

Jog back to parking lot for COT


It was a perfect Friday morning to be out in the gloom.  YHC decided to attempt another edition of Friday Fun-day by again trying to work in a little football theme.  3 footballs came with me, including Nerf Firevision frames.  Hey…we’ve already learned it’s hard to catch a football in the dark…this was the solution.  This has to the first time an F3 workout incorporated lasers!

After running up and down the football field several time, and spending some quality time on the bleachers, the pax was beginning to wonder if we were actually going to use the footballs or just use them to decorate the 50 yard line.  Once finishing our bleacher work, we returned to the football field to demonstrate our masterful football skills on the same field that Charlotte Christian won the State Championship two weeks before.  Don’t worry Panthers…no roster spots are at risk with this bunch.  Even with the firevision, the pax still found it difficult to catch the ball.  The punts weren’t pretty, and the field goal kicking would have made any Florida State alumni proud.  So needless to say, the pax spend plenty of time doing exercises on top of Grandmother Mountain.  And another first … the words “I can see those lasers so clear from up here” were spoken on the mountain. 

All in all, it WAS a fun workout, and I thoroughly enjoyed leading the pax.  Thanks for the opportunity!

Welcome to our 2 FNGs, Mr. Brady and Cosmo.  Interesting method of EH with Mr. Brady.  Last week when YHC was jogging home from Joust, he ran up next to me and started asking questions since he had seen me leave the pax back at Charlotte Christian.  I welcomed him to join us and a few minutes later he sped off into the darkness, leaving YHC dragging his butt down Sardis Rd. Thank you both for coming out this morning!  I hope you both enjoyed the workout and will come back for more.

Announcments: Compass immediately followed at the Arbo Chik-fil-A, Start thinking about BRR in 2014 (registration process will start early in January).


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The Shore
The Shore
10 years ago

Nice lead BA. Good to be out there with all the guys and meet a few new faces. Thanks.

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