Just another CUPCAKE workout at #TheER

It been a long time since i last had Q at #TheER, actually its been a long time since my last post, but we had SP on IR and needed a sub so he called in the reserve lefty from the ALX.  All was good until Hootie used his humor to influence my workout selection.  He allowed me to take the Q as long as it was not “CUPCAKE”…..really….really he said that?  Decision made….5 others joined me at the Corner, no shovel flag needed for what was going down.  Also no sighting of a slightly tall, Abraham Lincoln looking fellow with shorter than normal shorts….he would be missed.

Warm Up

• SSH IC x 15
• IST  IC x 15
• Windmills IC x 10
• Copperhead Squats   IC x 10

Mosey Pax up 3rd Ave to top of the hill at 4th Street and made our way to the most awesome coupons at First Baptist.  Thanks Bing, this things are great.

All Pax got 1 coupon, Cusack to the PL beside First Citizens Bank for the following.

Perform 1 Exercise and make a lap around First Citizens.

C     Colt 45, IC x 15  Low, IC x 15 High, IC x 15 Full

U     Upright Row  IC x 20

P     Picaboo Streets   IC x 30

C     Crunches   IC x 20

A     American Hammers   IC x 20

K     Kettle Bells   IC x 20

E     Extensions/ Tricept   IC x 20

Cusack coupons back to pile.  Mosey Pax down 2nd Ave to Bank of America for the following

• Merkin   IC x 10
• Flutters   IC x 20
• Diamond Merkin   IC x 5
• Dying Cockroach   IC x 15

Mosey Pax down 2nd Ave to North Center St then back to were the FLag should be.

Mary

• Right Pretzel  IC x 10
• Low Dollie  IC x 20
• Left Pretzel  IC x 10
• High Dollie  IC x 20
• Ashville Abs  IC x 35

Done….

Great time with these men this morning. Never worked out with String Cheese (from Wisconsin) or Road Kill before, great guys.  Publix and Phlem strong as ever, great seeing them.  Great getting back to the ER this morning.

WOD James 1:19

My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry.

James challenged his community of believers to talk less, listen more and not harbor an angry attitude. Perhaps he had witnessed unhealthy interactions between those who should be treating each other with the upmost respect. James addressed his readers as brothers and sisters. This family of faith needed to raise the quality of their conversations. The better we get to know one another—the better we should be at anticipating one another’s needs. Passive listening easily misunderstands, but active listening gains insight. God blesses a heart that really wants to hear.

 

Plank Out…..