10 Strong arrived for a high humidity beat down at the Forge! YHC arrived on his old Rock Hopper (trail bike) expecting to see some tourists, but none were to be had. 5:30 we were off to the bottom of the hill to the Culdesac.
POC: Arm Circles (just for Roper), DQ’s, Hillbillies, Russian Soldiers, Copper Head Squats, American Hammers, Freddie Mercury’s, Hand Release Merkins, 10 to 15 reps each.
Stay in circle for a quick warm – 15 each of 2 count Mountain Climbing Merkins, Jump Squats, Burpees.
Single file line for an Indian run from the Culdesac to top of hill, intersecting with Forest Hill. YHC started in front, broke away to perform Burpees while the PAX caught up. Once caught up, YHC fell back in at the end of the line, while the front person broke away for Burpees. This continued to the top.
Mosey over to the Grassy Knolls – A total of three knolls. Start at the first one, bear crawl to the crest, run the length, then Crawl Bear down to the “landing” in between knolls. Perform 15 Carolina Dry Docks, proceed up the second knoll, repeat all the way to end of 3rd knoll. Wait for PAX, recover, then back in the opposite direction, with WWII’s in between.
Mosey to the lower parking lot with multiple street lights positioned around the median. Partner up, starting at first light and going up hill. Partner carry to each light, stopping to perform 10 Booyah Merkins, before switching. A total of 9-10 lights.
Mosey back up top for a ring of fire – 10 each Merkins to your liking. 6:15!
Number up, Namearama, YHC took us out.
Announcements:
Summer tour-get signed up if you haven’t already (including yours truly)
6/19 HDHH/Roller Coaster 6PM. Palani Drive rear parking lot. Hills at 6, Beers at 6:45
The much anticipate Home Run Derby! 6/25 behind Robious Elementary. Gumbo and Chris Berman (back, back, back) will be hosting.
NMS: Great to take the Q for the first time at the Forge. I can’t believe the grassy Knolls have not been utilized to this point, so good to mix them in. YHC was driving by around 9:30 last night with his daughter and explained to her that YHC needed to detour briefly to study those knolls. It was already a late night; she was not impressed!
Great work this morning, men! The humidity made it challenging, but rewarding!
Make it a great day, men!
5 Comments
Strong Q brother! Will look forward to coming up with some new “knollercises”.
YHC failed to mention a warm welcome to Long Pole. Another VMI stud (one more year left) in the mix. He’s a Lacrosse player, hence Long Pole. Mr. Roper had to educate YHC, the defensemen use a longer stick/pole. At any rate, glad to have Long Pole among us for the Summer.
Well done Flange! I was wiped. Carrying Mr. Roper around all those light poles really did me in.
Welcome Long Pole…keep posting!
Solid Q Flange! Loved/hated the Knoller Coaster workout. T’was a great first impression of your style of beatdown at the Forge this morning. Can’t wait for the next one!
“knollercoaster”!!! That is AWESOME Scrooge! ?