YHC saw the Falcon Q open, hadn’t Q’d there in a while and as the Site Q felt compelled to step up! Given we are in the thick of the NCAA Women’s Soccer Tournament, YHC thought it would be “fun” to base a work out off of the University of North Carolina’s Women’s Soccer Teams Dominance. The workout was going to be based on numbers and themes of November’s version of March Madness and some recollections of YHC and organized soccer growing up.

Warm Up
SSH IC x 64 (64 teams make the tournament)
IW IC x 32 (32 teams left as we host Colorado, Texas Tech. and Michigan)
Arm circles IC x 16 (16 teams will be left after Friday night)
Mountain climbers IC x 8 (8 teams will be left after Sunday)
Air squat x 4 (Final Four in San Jose)
Burpees x 2 (Final)
Body Builder x 1 (Champion)
Johnny Dramas x 169 to commemorate UNCs number of post season victories
Ricky Bobby to with 45 lb kettlebell down side walk along the road then down the back entrance. We went through two complete cycles and finished in middle parking lot. #QLuck

The Thang
We extended our warm up with some Soccer related warm ups:
High knees to end of parking lot
Butt kickers back to start
Up and Outside In with the knee after every three steps until the end of the parking lot
Up and Inside out with the knee after every three steps to the starting location
Pick up grass with alternating hands every three steps to end of parking lot
Sprint back.

We then circled up to try out something unrelated to Women’s Soccer but the number of reps – 9 – would commemorate the 9 straight national championships won from 1986-1995 – the Glory Days!

Circle up
Amber waves of merkins x 9 (the first pax goes down in a low plank hold, and then the pax to his right follows him and so on, then when the pax to the Q’s left, the Q can raise back up and so forth.
Amber waves of squats x 9 ditto to the above
Amber waves of Carolina dry docks x 9 ditto to the above
Amber waves of lunge jumps x 9 ditto to the above
We then ran 3 full lot sprints back and forth to commemorate ND W soccer 3 national championships
32 Dips at the guard rail.
Tempo run with kettle bell back to startex.

We had time for one Mary exercise. We did a 6″ leg hold fro 64 seconds (64 teams that make the “big dance”). While we were waiting for it to get over, I explained that when I moved homes going into my 7th grade year, I was little over weight, shy and intimidated by my new surroundings. By mother made me go try out for soccer and despite my protests, her forcing me to do this changed the arc of my life. Our Coach would punt the ball high in the air with the goals of landing on one of us as we laid in the middle of the field with leg lefts to get rocked by his punts. Joining my middle school soccer team allowed me to get more confidence, friendships, social credibility and ultimately put me on the path to play and study sports all over the world and have transformational experiences.

COT
Keep Lap Lane in your prayers as he goes through a job search.
Prayers to Chef Tell and his wife as their family battles breast cancer.
Prayers to Mr. Brady as he works through a recent work related transition.
Help inspire us to connect with people and make their lives’ better.

Aye!