Football Camp – F3 Style

  • When: 07/27/2017
  • QIC: Peaches
  • The PAX: Paula Dean, Udder Butter, Banjo, Twig, Band Camp, Kleenex, Turd Herder, Scat, Assid

YHC was graced with the opportunity to quest Q at this morning. When Twig asked me a while back if I would want to make an appearance, I gladly accepted. Needless, to say, this morning was a great time. 10 PAX showed up, got better, and got prepped for football season!

Today’s workout was inspired by my years as a high school and college football player. While I know that every sport instills life long lessons, I truly believe that a large part of who I am today is because of my time playing football. As such, I felt that in lieu of training camps starting nation-wide (KEEP POUNDING), that it would be fitting to have a little mini training camp of our own.

Here’s how the thing went down:


  • SSH x 15 IC
  • ATT x 15 IC
  • Humpies x 15 IC
  • Monkey Humpers x 15 IC (These were an unexpected add on… As my track record occasionally shows, waking up super early can be difficult for me at times, so having to drive an extra 15 minutes made my mind a little tired this am. Because of this, when I called Humpies, I caught myself doing Monkey HUMPers. Clearly you can see where I would get the too confused, right???)
  • Windmills x 15 IC

Short Mosey to the Grassy Knoll for the first training camp lesson.

My high school o-line coached lived by the motto, “If you’re early, you’re on time. If you’re on time, you’re late. If you’re late…. you’re….” As a “character” building exercise, he would often make us do Up-Downs if we showed up to practice on time and not early. To commemorate this, I had the PAX do Up-Downs for a little while since we did start the workout on time, which means technically, we were late.

Next, a little mosey to the AWESOME GF blocks. Each person got a block then moseyed over to the Flick Video parking lot.

Here, YHC introduced the PAX to 4 of components that make up a successful football player (this list, however, is by no means complete).

Number 1: Teamwork

The first key to success is teamwork.

Pax partnered up with someone near their same weight.

  • Partner Wheelbarrow to the middle of the parking lot. Flap jack back to the start. Then each team did 15 Partner Hand Clap Merkins.
  • Partner Carry to the middle of the parking lot. Flap jack back to the start. Then each team did 15 Partner Derkins per person.

Rinse and Repeat.

Then Partner Ladder

  • P1 runs to end of parking lot, does 10 burpees.
  • P2 while waiting does Goblet Squats w/ blocks AMRAP
  • Do this while counting down to 1 burpee, switching each time.

Number 2: Speed

The second key to success is speed. You gotta be faster than the man in front of you.

  • 30 yd sprints (starting in a good 3-Point Stance) x 8
  • 2 Gassers (1 Gasser = Run to the end of the parking spaces and back, then run to the end of the parking spaces and back again. In college, our Gassers were done by running the width of the field. They sucked).

Number 3: Agility

The third key to success is agility. Not only do you have to be fast, you have to be agile. Even the linemen.

** At this point, YHC realized time was running out, so a quick audible was necessary. True story: My senior year in high school during the 3rd round of the playoffs, our Quarterback, Wideouts, and myself decided to call our own audible (basically calling mutiny against our Offensive Coordinators call) that ended up being the right play, and keeping our playoff drive alive. Our coaches were quite upset about it, even though we scored off the audible and ended up making the 5 of us who were responsible for this decision running extra gassers after practice the next Monday.

  • Broad Jumps to the end of the parking spaces and back.
  • Carioca to the end of the parking spaces and back.
  • Bear Crawls to the end of the parking spaces and back.

Number 4: Strength

The final key to success on my short list is strength. To win ball games, you have to be stronger than the men in front of you.

W/ Blocks

  • Clean and Press – 20 oyo
  • Overhead Press – 20 oyo
  • Goblet Squats – 20 oyo

After a short 10 count, we moseyed back to drop off the blocks then back to the AO.

With minutes to spare, YHC called a quick Mary.

  • WWII Situps – 15 oyo
  • Box Cutters – IC
  • Flutter Kicks – IC

WOD: Confession… I recycled this WOD, but it has been on my mind since my Q at Howitzer last week, and since I was in front of a different audience, I felt it fitting to share it again.

I shared some from my 21 Day Leadership devotional that I’m working through, but I think what really matters is God’s word from Lamentation 3. Hold on to the hope that is given to us through Jesus Christ. Life is tough, life sucks sometimes, but have a God that reminds us that “the ‘worst’ is never the worst.” Hope comes in the morning each and every day.

I’ll never forget the trouble, the utter lostness,
    the taste of ashes, the poison I’ve swallowed.
I remember it all—oh, how well I remember—
    the feeling of hitting the bottom.
But there’s one other thing I remember,
    and remembering, I keep a grip on hope:

22-24 God’s loyal love couldn’t have run out,
    his merciful love couldn’t have dried up.
They’re created new every morning.
    How great your faithfulness!
I’m sticking with God (I say it over and over).
    He’s all I’ve got left.

25-27 God proves to be good to the man who passionately waits,
    to the woman who diligently seeks.
It’s a good thing to quietly hope,
    quietly hope for help from God.
It’s a good thing when you’re young
    to stick it out through the hard times.

28-30 When life is heavy and hard to take,
    go off by yourself. Enter the silence.
Bow in prayer. Don’t ask questions:
    Wait for hope to appear.
Don’t run from trouble. Take it full-face.
    The “worst” is never the worst.

31-33 Why? Because the Master won’t ever
    walk out and fail to return.
If he works severely, he also works tenderly.
    His stockpiles of loyal love are immense.
He takes no pleasure in making life hard,
    in throwing roadblocks in the way:



The Granite Falls PAX are quite welcoming. I had a blast with you guys this morning and am grateful to have shared a workout with you all. Keep getting after and keep getting better!

Thanks for having me!


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