ive been playing in a rec football league for the past 6 or so years, 2 seasons per year (1 in spring, 1 in fall). we won the championship one time so far. it's a ton of fun.
it is a co-ed touch league, 5 guys and 3 girls on the field, but it's competitive. we're in the high division. they tried flag one year, but none of the teams liked it so they scrapped it after that season. we were in that league and i hated it. grabbing the flags is harder than tackling people imo.
not sure how the rules are in your league, but in ours, the ref counts to 4 missippi then the rusher can rush in. i'm primarily the pass rusher on our team and i make the qb run around a lot, and am constantly putting my arms up to block the passes. i've heard qbs complain about how it's hard to get the ball around me unless they are moving as well.
and as a pass rusher, i can tell you that the qbs that give me the most trouble are the ones who CAN move around a lot, and who can get rid of the ball quick, before i even have a chance at getting in on them. but i have also been faked out by pump fakes, which will give the qb enough time to run past me. but i've become pretty discipline to that and when i'm rushing towards the qb, i rarely go for pass fakes but rather just go for the sack.
we're currently 2-0 this season and looking good so far! it's tons of fun though i'm sure you will have a blast.