Virgin ER Q

We had 11 highly motivated men show up for a workout at ER today, for my virgin Q.  We had a great time working out together!!!

We began with warmup exercises:

• Sid Straddle Hops
• Alt Toe Touches
• Humpies
• Arm Circles
• Reverse Arm Circles
• Windmills

We then mosied toward the parking deck and stopped under the overhead walk way.  We then did an on your own Burpie count down beginning with 10 burpies there.  From there we ran to the drive in entrance to the parking deck, and did 9 burpies.  From that point we ran up the parking deck, stopping at each turning point on the parking deck and doing one less burpie, doing our last burpie at the end of the parking deck.

We then partnered up for an ab workout at the top of the parking deck.  One partner would do as much of an exercise as possible while the other partner would run to the opposite end of the parking deck, go down one flight of steps, run across the deck, one floor down, and come up the other set of stair, and switch off with his partner.  The exercises performed were LBC’s, WWII situps, and RBC’s.

After that, we did an on your own American hammer count down.  We started with 10 American hammers, and we ran across the parking deck and did 9, and ran down one flight of stairs.  From that point we would run across each deck and go down a flight of stairs until we got to the bottom, doing one less American Hammer before entering each stairwell door and just after exiting each stairwell door, doing the final American hammer on the bottom deck.

The pax did 30 LBC’s to catch our breath.

Then we did an on your own Merkins count down going back up the parking deck stairs in the reverse manner of how we did the American hammer count down.

At the top, once again we partnered up for an ab workout at the top of the parking deck.  One partner would do as much of an exercise as possible while the other partner would run to the opposite end of the parking deck, go down one flight of steps, run across the deck, one floor down, and come up the other set of stair, and switch off with his partner.  The exercises performed were LBC’s, WWII situps, and RBC’s.

We then returned to the starting point for our COT.

We did the count off and Name-a-rama.

We spoke about MLK day and how at one time we overlooked people. Jesus had spoken about “the least of these” and we should not overlook “the least.”  We had a prayer and dismissed>.

I enjoyed the opportunity to Q and it was great to see my Hickory brothers!!