COGI ATHLETIC CHALLENGE
A collection of nine challenging drills and exercises from the NFL, US MILITARY, and TEAM COGI Designed to give you the ultimate total body fitness challenge!
It’s YOU versus YOU, but the BEST overall adult female takes home a TROPHY,
and the BEST overall male takes home a TROPHY!
All finishers get a “CERTIFIED COGI TOUGH” t-shirt!

Drills/Exercises
2 min. bicep curl                      5 minute air bench                     1 min. bench hops
50 yard crab walk                    NFL 300 yard shuttle               2 min. sit-ups
COGI 300 shuttle                     1 min. push-ups                        1.5 mile run

COGI ATHLETIC TRAINING CENTER
210 N. Pinetree Boulevard, Thomasville Georgia 31792 * 229/226-2220

Entry fee- $12.
Call-229/226-2220 to register.

 Cogi Athletic Challenge Drills and Descriptions

1 minute Bench Hops- Hands are gripping the outside of the bench. Must maintain grip the whole time. Throw your hips and feet to opposite side of the bench continuously for one minute.

5 minute Airbench-Back against wall with knees bent at 90 degrees. Feet are at hip-socket width apart. Head up with shoulders back.

Bicep Curl-Women (ages 16 and over) will curl two 15lb dumbbells, alternately for 90 seconds. Men (ages 16 and over) will curl two 25lb dumbbells alternately for 2 minutes. One arm has to be in motion at all times. Youth under 9-12 will use 8lbs. 12-15 boys will use 15, girls 12. All 8 and under kids will use 5lbs.

50 yard Crab Walk-Hands and feet are on the ground with the stomach turned up toward the sky and the butt off the ground. Head is toward the finish line. Keeping butt up, move from start line to finish line as quickly as possible. 

NFL 300 Yard Shuttle-With 2 cones spread 25 yards apart, sprint over and back six times. Hand must touch the line each time. Time

2 minute Sit-ups- Bent knee. Feet must stay flat at all times. Fingertips must stay in contact with the head or neck at all times. Contact must be behind the ears. Timed

Cogi Shuttle-With 2 cones spread 25 yards apart, sprint over and backpedal (run backwards) back six times. Foot must touch the line each time. Timed

1 minute Push-ups-Legs straight (no slumping at the waist). Chest must touch the floor/ground. Arms must come all the way to full “lock-out” position. Timed

1.5 mile run-Timed