Always 70 and Sunny
Always 70 and Sunny

Heartbreak Touchdown


Nine. That is how many regulars were ready for the beatdown this morning. As the Q went to set up on the nice grassy field and plant the first shovel flag to make an appearance at HR in quite awhile, most of the Pax looked on with curiosity, and likely a few meant-to-be-funny comments.


Mosey around the track for a quick warm-up and end to a COP at the South end:

  • Invisible Jump Rope x20
  • Don Quixote x10
  • Hillbillies x15
  • Russian Soldiers x15
  • Kickbacks x15
  • Merkins x10 (2-count down, 2-count up)

Touchdown Beatdown: A mock football field was marked off for the following 30 minute workout:

  • Bear Crawl back of end zone to 0 yard line
  • 10 Merkins
  • 20 Lunges (single leg)
  • 30 Carolina Dry Docks
  • 40 Squats
  • 50 LBC
  • 40 Squats
  • 30 Carolina Dry Docks
  • 20 Lunges (single leg)
  • 10 Merkins
  • Bear Crawl 0 yard line to back of end zone
  • Turn around and start again

Mosey back to the start for quick cool-down COP: Freddie Mercury x 20, Plank 1 minute


Thanks for allowing me to lead this morning, gentlemen. It’s always a pleasure and today it was good to be back in the Q saddle.

The lower field at Heartbreak was almost perfect this morning! Just a little wet and bare spots without grass weren’t ideal for at the 50 yard line. Note to @Lab_Rat – we can bring the Ultimate Frisbee game to the high end field next week! No need to risk ankle rolls via landmines on the upper field.

Not much mumblechatter this morning, just a bunch of hard work, and enjoying the plush short grass. YHC thinks we’ll all be a little sore tomorrow, especially from the CDDs and squats. Each round of those over 30 min straight got harder and harder!


Memorial Day Convergance 7:00am at Tredegar (downtown RVA)

Ultimate Frisbee next week 5/28 at Heartbreak Ridge. Kick off your F3RVA summer tour with some competition at Quioccasin Middle!


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  1. Loose Goose on

    Great morning for some fun and a beatdown today. Good work today, everyone!

  2. Between the Carolina Drydocks and Merkins today and the Cinderblocks yesterday my shoulders and back are sore. I’m sure tomorrow with be an easy day at W Dog, so we’ve got that going for us…. 😉