Ten determined men showed up in the early morning light at Hoedown for what promised to be a challenging workout. Though my memory is a bit hazy on exactly why I volunteered to Q this session, I’m glad I did!

The Workout

Warm-Up

We moseyed down to the bottom of Lindsay to kick things off with our Circle of Pain (COP):

• Deadman hang
• SSH x 25
• DQ x 10
• LBCs x 20
• Scorpions x 10
• Merkins x 10

Main Event

Exercise #1: Partner Hill Work

We paired up for some partner work. Partner 1 ran to the top of the hill and back while Partner 2 cycled through bearcrawls, broad jumps, and lunges, finishing with the “booyah” push-up before switching roles.

Exercise #2: Parking Lot 11s

We moseyed over to the Tuckahoe parking lot for a classic 11s routine—push-ups on one end, sit-ups on the other, running between each set.

Exercise #3: Hill 11s

Back to the main parking lot for another round of 11s with a twist: backward runs up the hill with push-ups at the top, then regular runs down with sit-ups at the bottom.

Welcome!

Special shout-out to DTH for bringing a FNG—welcome Gerry to the F3RVA family!