4 Corners Offense (Go Heels!)

4 Corners Offense (Go Heels!)

Workout Date:

03/07/2019

QIC:

Valvano

PAX:

Headgear, Lombardi, Valvano (QIC)

The Thang:

Conditions
35°

A few weeks ago, YHC Qd #Warthog before the first UNC v Duke game of the season and obviously created some positive mojo for the Heels as they stomped the Devils on their home court.  With a rematch scheduled for this Saturday, YHC figured some more mojo wouldn’t hurt.  Today’s Q was in honor of the great UNC coach Dean Smith, who pioneered the 4 Corners Offense – designed to burn clock and grind out a win.  The 4 Corners Offense quickly led the NCAA to adopt a 5-second closely guarded rule, the shot clock, and the 3 point line – completely revolutionizing the game.

COP
SSH x 25 IC
TTT x 12 IC
LBAC x 15 IC, Reverse x 15 IC, OH Press x 15, IC
IW x 20 IC

The THANG
Mosey to the long parking lot past the small lake and a quick mosey around the lot as YHC set out cones and threw out some Dean Smith knowledge:

Cone 1: 879 Career Wins
Cone 2: 1982 NCAA Championship
Cone 3: 11 Final Fours
Cone 4: 1993 NCAA Championship

Cones were also set along the length of the parking lot for suicides.

Lap 1:
Cone 1 – 8 Merkins, 7 Diamond Merkins, 9 Wide-Arm Merkins
Cone 2 – 82 Flutter Kicks (count each leg)
Cone 3 – 11 Burpees
Cone 4 – 93 SSH
Suicide Run

Lap 2:
Cone 1 – 8 Merkins, 7 Diamond Merkins, 9 Wide-Arm Merkins
Cone 2 – 82 American Hammers (count each side)
Cone 3 – 11 Burpees
Cone 4 – 93 Rocky Balboas
Suicide Run

Lap 3:
Cone 1 – 8 Merkins, 7 Diamond Merkins, 9 Wide-Arm Merkins
Cone 2 – 82 LBCs
Cone 3 – 11 Burpees
Cone 4 – 93 Overhead Press
Suicide Run

Lap 4:
Cone 1 – 8 Merkins, 7 Diamond Merkins, 9 Wide-Arm Merkins
Cone 2 – BBSU x 2 sets = 16 BBSUs
Cone 3 – 11 Burpees
Cone 4 – 9 Prisoner Squats x 3 sets = 27 Prisoner Squats
Suicide Run

Still some time remaining, so burn some more clock as the 4 Corners was designed to do and push through a 5th lap

Lap 5:
Cone 1 – 8 Merkins, 7 Diamond Merkins, 9 Wide-Arm Merkins
Cone 2 – 82 Flutter Kicks (count each leg)
Cone 3 – 11 Burpees
Cone 4 – 93 SSH
Mosey to the flag

Time Called!

COT
Count-O-Rama – 3
Name-O-Rama
Prayer Requests

BOM by YHC

Moleskin
Awesome morning out in the cold.  Headgear seemed to get stronger as the time passed, banging out extra reps to pick up the 6 and killing the suicides.  If this mojo continues, you’ll hopefully see YHC on the Q sheet bringing more Tar Heel knowledge throughout March Madness!

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