YHC was mighty flattered to have such a big turnout on Friday morning for my first Q @ Downtown AO. Bedpan and Watts Up volun….forced me into it! It was a pretty lovely morning at 5:30am. Here’s how it went down. Or something like it. Can’t find the weinke and YHC has slept several days since.
Warmup: SSH x25 IC, LBC x20 IC (I think), Derkins OYO x20
Mosey around the block to the start of the Watts Up burpee crawl. Burpee at each light pole on the right side of the road up to 5. YHC wasn’t clear with instruction, so we turned around and followed the work out machine known as Wet Nutz back to the start rather than going straight.
My downtown navigational skills are a little green, so Gastone led us in a group mosiy to the church with the brick wall in front.
Next exercises: DIPS x 20 IC, 25 Step ups each leg, Dips x 10 IC
Mosey to the parking garage. Starting at the bottom ramp, 1 Lt. Dan. Run to the top of the next ramp and do LT Dan, add a rep every time. Counted up to 6 at the top of the parking garage. These were fun, thank Gump for inspiring this one!
Next up, everyone in a line on top of the garage. Three main exercises for some AMRAP. Flutter Kicks, Merkins, Squats. — Flutter kicks while person at end of line runs to the top of the next ramp and back. All PAX switch to next exercise, Merkins, when #1 gets back. All switch to Squats when #2 gets back. 15 minutes remained after getting the end of the line, so we went through the line once more. YHC was not stern enough, so partial chaos ensued while other PAX stayed the course. Finished with that round, then back to the bottom of the packing deck. 5 more Lt. Dans at the bottom.
Mosey back to pavilion. When all PAX retured, 20 LBCs OYO. Aaaaand TIME.
Announcements: 911 memorial stair climb, Sept 14, Gaston Residential Services Fundraiser Casino Night Sept. 7, Stop Soldier Suicide 5k Sept. 21st in Belmont, JJ5k Sept 28 in Stanley (see Sister Act),
Easy Rider’s family, kids and teachers starting school, students starting as freshman at college and those going back.
State Trooper from Cramerton, paralyzed, pray for familly and healing. Their family will need help with things like mowing lawn.
COT – Gastone led us out in prayer
Until next time…