Playoff Shape Workout

Inspired by the NFL Prayer movement, the Dallas Cowboys place kicker, and the memories of old Friday Night Lights.

Mission:
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Disclaimer:
Not a professional, modify as needed
Core Principles:
Held outdoors rain or shine, open to all men, free, peer led in a rotating fashion, end with a circle of trust

WarmUps

Q introduced a football. Group has to take turns carrying the football properly (tucked, hand over tip). Group will do ball checks throughout the beatdown. If the ball is fumbled or touches the ground, the entire team will do up/downs.

Mosey (Pair Up, two lines)

• High Knees
• Karaoke
• Ner

Stretch

• SSH x 20 Cadence
• Strawberry Pickers x 10 Cadence
• Pushups x 10 direct count
• Stretch it out on your own

4 Lines of Men Across (even numbers, if odd number, the odd man out joins the last set)

High-Knee Runs (4x 10 YARDS)
Complete four times for 10 yards each.
Broad Jumps (4x 10 YARDS)
Bear crawls (4x 10 YARDS)

EXTRA POINT ATTEMPT
Make? Move on to the next Thang
Miss? Up-Downs Together

CONDITIONING Round (Called OKLAHOMA in High School)
4 Groups of Men (equally distributed to 4 corners of a square)
Complete the reps for first exercise, group runs around square, move to next exercise.
Once each group member completes all reps and runs the square four times, run to the middle to “win.”
20 Shoulder Taps
20 Big Boy Situps
20 Burpees
20 Flutter Kicks

EXTRA POINT ATTEMPT

You know the penalty if you miss…

MORE CONDITIONING (Think 2 a Days)

10 YARD SPRINTS (x4)

Linemen Blocking Squat
Two-Point Stance Explosive Sprints
Three-Point Stance Cadence Sprints

EXTRA POINT ATTEMPT

You know the penalty if you miss…

MORE SPRINTS

20 YARD Sprints (x 4)
10 YARD Bear Crawl followed by 10 YARD Sprint (x4)

ONE MORE KICK

CIRCLE OF TRUST