F3 Medina

Mayhem in Medina

Fri., Mar. 25, 2022

Spring Football (a.k.a. The 100 Yard War)

Fri., Mar. 25, 2022 / 06:00 am - 06:45 am / Medina High School

Warm-up:

  • Neck rolls
  • Arm shoulder stretch
  • Arm circles
  • Hamstring spread ‘em stretch
  • Left Right back stretch
  • Knees to chest back stretch
  • 25 side straddle hops

Workout:

Partner up. Five teams of two. One team sprints 200 yards with the football stopping every 20 yards to reset the line of scrimmage. The other four teams stay at the goal line and exercise until the team returns. Upon the team’s return, the next team does the 200 yard sprint while the other teams exercise at the goal line and so on for three cycles. Two 1/2 mile track runs inserted at certain points.

Exercises
400 meter jog
400 meter Indian run with football handoff
200 yard sprints
Merkins
LBCs
Buddy chair squat
High plank
Big boys
400 meter jog
400 meter Indian run with football handoff
200 yard sprints
Merkins
Ankle taps
Squats
Wheel barrel merkins
Lunges
200 yard sprint
Low plank
LBCs
Mountain Climbers
Squats
Big Boys
20 merkins
20 squats
200 yard sprint

COT:

When your opponent is bigger, faster, and stronger there is still a way to win – out prepare, out work, and out hustle your opponent.