Q: Matt Hopkins (Brisket)
PAX: Marc Rubenstein (ScarU), Wayne Frost (Takedown), W. Jason Griffith F3 Risky Business, Aryaman Kulkarni (MasterChef)
FNGs: None
COUNT: 5
🏈 “The Super Bowl Beatdown” 🏆
🏋️♂️ 4 Quarters + Halftime Show
1. Pregame Warm-up (5 min) 🏟️
Get ready for kickoff!
• Motivators x5 (Kickoff Returns)
• High Knees (Running Drills) – x30
• Imperial Walkers (March to Victory) – x20
• Arm Circles (QB Warm-up) – 10 forward, 10 backward
• Toe Touches (Field Goal Stretch) – 10 reps
Mosey to upper lot
1. The Game Plan – 4 Quarters (32 min) 🏈
💪 Each quarter = 8 minutes of work (repeat exercises as needed).
🏈 1st Quarter: The Opening Drive (Strength & Power)
• 20 Merkins – “O-Line Battle”
• 25 Squats – “Power Run Game”
• 15 Jump Squats – “Breaking Tackles”
• 30-sec Plank – “Holding the Line”
💥 (1-minute rest, get ready for Q2)
Mosey to Coliseum
🏈 2nd Quarter: The Deep Ball (Cardio & Speed)
• 10 Burpees – “Explosive Plays”
• 40 Mountain Climbers – “QB Scramble”
• 20 Apollo Ohnos – “Defensive Footwork”
• 20 Step-ups – “Climbing the Pocket”
💥 (1-minute rest – It’s halftime!)
Mosey to middle of football field
🏆 Halftime Show 🎤
During halftime, it’s all about core and showboating!
• 30 Flutter Kicks – “Cheerleader Kicks”
• 20 Big Boy Sit-ups – “Touchdown Celebrations”
• 45-sec Side Plank (each side) – “Holding the Trophy”
Mosey to bleachers
🏈 3rd Quarter: The Defensive Stand (Strength & Endurance)
• 20 Bulgarian Split Squats (10 each leg) – “Staying Low”
• 15 Wide-Arm Merkins – “Pass Rush”
• 20 LBCs – “Protecting the Ball”
• 45-sec Wall Sit – “Goal Line Stand”
💥 (1-minute rest before the final quarter)
Mosey to end zone of football field
🏈 4th Quarter: The Game-Winning Drive (Cardio & Burnout)
• 10 Burpees – “2-Minute Drill”
• 30 count High Knees – “Hurry-Up Offense”
• 20 Jump Lunges – “Breaking Free”
• 1-minute Plank – “Running Out the Clock”
Mosey back to flag
COT & Announcements:
Grateful to be joined by the PAX in attendance. Keep being examples of great leadership when it’s needed most.
