First and Ten

13 ambitious men posted on a breezy morning, the first Saturday of November (where did October go?). No FNGs but a strong showing by “210” (420’s 2.0). 7am came quickly (as it usually does for this Q) and off we went.


  • SSH IC x 30
  • SG forwards/backwards IC x 15 ea
  • Windmills IC x 20
  • Michael (Derrick) Phelps IC x 20
  • Quad stretches OYO
  • Downward/Upward dog


  • First and Ten
    • 1 receiver, 2 quarterbacks – receiver runs 2 ten yard in routes with hopes of catching each ball. Incomplete costs burpies. Meanwhile the other members of the PAX were doing excercises (see below)
    • First down
      • SSHs, Merkins, AHs, Lunges
      • Each incompletion costs 3 burpies
    • To the Benches: partner up
      • Partner A: bear crawl to bench then 20 dips
      • Partner B: Carolina Dry Docks
    • Second down
      • Imperial walkers, Gorilla squats, Lunges
      • Incompletion = 2 burpies
    • Benches:
      • Partner A: Lunge to bench then Bulgarian split squats, 10 each leg
      • Partner B: Squats
    • Third down
      • Merkins, Imperial walkers, AHs
      • Incompletion = 2 burpies
    • Benches:
      • Partner A: Broad jump to bench then 20 dips
      • Partner B: Catalina wine mixer
    • Fourth and inches
      • Pax planks in a line. Guy at end of line runs through line over Pax carrying football
      • No Fumbles! Once through line, ball is passed back to guy at end of line. Any balls that hit ground resulted in 3 burpies for group


  • Low slow flutter x 50 IC
  • Protractor
  • Bond (Julian Edelman Winthorpe led)


  • Check website for Q schedule

YHC took us out in prayer

Always a pleasure to lead – strong work, men!

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