YHC can’t recall if he knew that this Q opportunity would be after the Super Bowl or not when he saw an open date on the Q-Sheet, but we were going to break out his take on a F3Churham take on a football themed workout.

YHC was pleasantly surprised to see a full parking lot and 4 hearty soles doing what appeared to be a ruck with weight PT themed EC.

The Warm-Up

SSH IC x 20

Air Squats IC x 20

Imperial Walkers IC x 10

Hillbillies IC x 10

Arm Circles IC (forward, little, then big, backward repeato) x 10

Mountain Climbers IC x 20

Merkins IC x 10

Mosey around the school and return to the launch site

The Thang

We counted off into two sets of 7, keeping your partner of the same number and lined up at the line of scrimmage and had the following positions (and defensive counterpart) – Quarterback, Receiver, Left Tackle, Left Guard, Center, Right Guard, and Right tackle.

Each position had a different AMRAP exercise with the “timer” being the receiver and defender who would do 5 burpees, run a route with the quarterback (and his partner/corresponding defender) doing a low squat hold. When the receiver was sufficiently open, or at the outer limits of the quarterback’s throwing range, the ball would be released. If it was a successful completion, defense would do a penalty exercise; if it was an interception, offense would do a penalty exercise and if it was incomplete, everyone did a penalty exercise. We got through two rounds of everyone getting a chance at each position.

Rotation 1 – penalty is 5 burpees

• T – overhead press
  
• LG – upright chest press
• C – KB Swings
• RG – upright chest press
• LG – overhead press

Rotation 2 – 5 tuck jumps

• LT – curl

• LG – triceps extension

• C – KB Swings

• RG – triceps extension

• RT – curl

Sprint the parking lot

Rotation 3 – 10 smurf jacks

• T – overhead press
  
• LG – upright chest press
• C – KB Swings
• RG – upright chest press
• LG – overhead press

Rotation 4 – 10 plank jacks

• LT – curl

• LG – triceps extension

• C – KB Swings

• RG – triceps extension

• RT – curl

Sprint the full circle of the parking lot

Mary

Flutter Kicks IC x 53 (Super Bowl 53 was last night)

LBC IC x 53 (Super Bowl 53 was last night)

COT

Quiet on announcements

Obligatory Bull Announcement

Still some spots open for Chapel Hill HTL – sign up!

Thanks for rolling with it and the opportunity to lead!

Aye! – Boucher