04/26/19 Downtown
I have never Q’d Downtown before so when Bedpan had an opening, I signed up. I didn’t sleep very well and fresh off a Tyson afternoon beatdown a mere 12 hours before I wasn’t sure I could make it through the rather ambitious Weinke I had prepared. After a few comments from the Pax, I suddenly felt the Q power and away we go.
Warmup
SSH x 10 IC
Cotton Pickers x 10 IC (Whoopee didn’t participate)
Low Slow Squats x 10 IC
Moroccan Night Clubs x 10 IC
Pledge
Mosey to the third floor of the parking deck.
DirtyMacDeuce
3 exercises to 12 Reps, Arms, Legs, Core (See how I split that up SA)
then run down the ramps to the bottom floor then back up the stairs to the third floor to complete a set.
Set #1 Werkins, Jump Squats, Flutter Kicks, All x 12 IC
Set #2 Burpees x 12 OYO, Monkey Humpers and Freddie Mercuries x 12 IC
Set #3 Diamond Merkins, Mountain Climbers, American Hammers x 12 IC
Set #4 CDD’s, Calf Raises, Dyeing Cockroaches, All x 12 IC
After last set stay on the bottom floor.
Triple Nickel
5 Big Boy Sit Ups, run to the very top of the parking deck taking the ramps,
5 Merkins, run down the stairs back to the bottom floor.
5 times. (Q was struggling to keep up with the pack)
Mosey down Main street and left to a wall
7’s (7 exercises 7 reps all IC, starting with Hipslappers
and adding an exercise to each set)
After each set, I gave a scriptural reminder to help us men stay strong.
Hipslappers x 7 IC
Hip, LBC’s
Hip, LBC’s, Low Slows
Hip, LBC’s, Low Slows, Merks
Hip, LBC’s, Low Slows, Merks, LBFC
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey Kicks
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey Kicks, Monkey Humpers (Time didn’t allow us to make it to the Monkey Humpers).
7 Scriptural Reminders for strong men:
1) Be Strong and Courageous, Joshua 1:9 Have I not commanded you?
2) Be Humble, 1 Peter 5:5 Clothe yourselves with humility toward one another.
3) Be Quick to Listen, James 1:19 and slow to speak,
4) Walk In The Word, Psalm 119:9, living according to the word.
5) Face Trials Head On, James 1:2-3, Consider it pure joy, when you face trials.
6) Iron Sharpens Iron, Proverbs 27:17 so one person sharpens another.
7) Don’t Lose Heart, 2 Corinthians 4:16, tho outwardly we are wasting away,
inwardly we are being renewed day by day.
It’s nice to be reminded of these things that we may have forgotten!
Mosey back to the flag.
Announcements: Mt. Mitchell Hike May 5th, Speed for Need Race in Belmont and May 25th…Sign Up, Memorial Day Murph.
Prayer Requests: Oompa’s Mom, Sargento’s Mother-in-law, Boudin’s surgery, Tiger’s wife’s back, Sorry if I forgot one.
COT
*NMM Thanks to Top Hat for taking us out in prayer. I thought we might have a smaller group since so many regulars were out of town but 12 is great. Great to have Slaw back recovering from an injury. Probably a mistake to let Whoopee call the Hip Slappers as he took great pleasure in modulating the cadence to terrible effect! Big Shout Out to Rockabilly for pushing the rock. Watts Up was doing a great job this morning as well. It is a great encouragement to me and everyone to see newer guys coming out and sticking with it. Sister Act showed up with a Def Leppard haircut. I am not sure it suits him but it is low maintenance. Great to see Tiger back out this morning after his busy time at work. Of course, the posting leaders Dr. Seuss, Gumby, Broke and Oompa were all here leading the way. Those guys are always posting somewhere and getting after it. Thanks to all of the guys who showed.