I debated for days what I would do coming back to the Forge for my first Q there. I had to get on the Q list in 2015 for two reason. One is I didnt want to miss out on the fabled Forge Awards at the end of the year (a nomination can only be given to those who have Qed the hallowed Pullen ground) And also YHC first posted here in early March and received his first beat down on these very fields. I wanted to keep things simple but still utilize everything the park had to offer. Honored as always to be out there and have the pleasure to lead such a great group. Plenty of mumble chatter on this particularly humid morning. Man was it sticky. So here it goes.
Warm up – Mosey over to Grassy Area in front of the shops
SSH x 20, Mountain Climbers x 20, Windmill x 15, Good Mornings x 15
THANG
Dips and Irkins Pyramid. 5 Dips, 5 Irkins, 10 Dips, 10 Irkins, 15 Dip, 15 Irkins, 20 Left Right Step Up, 10 Dips, 10 Irkins, 5 Dips, 5 Irkins
Mosey to the big hill. Set of Elevens bear crawling up the hill. Bottom of the hill is hand release Merkins. Top of the Hill is Sumo Squat Jumps.
Grab a rock and head to the tennis court. Partner up.
One Partner does AMRAP rock exercise while Partner 2 does Beast. Plank when done.
1 – Rock – Curls; Beast – Monkey Humper
2 – Rock – Shoulder Press; Beast – Plank Jacks
3 – Rock – Triceps; Beast – Mountain Climbers
4 – Rock – Bent Over Row; Beast – Star Jump
5 – Rock – Goblet Squat; Beast – Diamond Merkins
Mosey to the area next to the Carousel for COT. Ran out of time for any Mary.
Announcements: No Friday workouts on the 11th, we are doing the 9/11 Stair Climb at Flood Zone to honor those who had fallen saving lives in 9/11. Start is 5:15a. Labor Day workouts. All at 7a and located at Carroll, Zero Hour, and Gideon.
Prayer Request: One pax had a coworker diagnosed with cancer, Fazio’s Dad, the girls who passed away out west while climbing. Support and God’s Light shown throughout the community and world.
Aye,
Pepe
