Woman Down - They Killed Her - Coldhearted Murder

 

Hibiscus
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Woman Down

They killed her

Assassinated her

Bloody, vicious and coldhearted murder

Am dazed

Heart feels razed

Numb and heavy

As if it can't carry

that news, so weighty

Woman down, down, down!

I want to cry

Scream, no!

Rent my clothes and wail in sorrow

That fatal Sunday

Oh, what a dread day

I hated the sun for shining

After all that killing

Died in a hail of bullets

Is how they put it

Woman down, woman down!

I refused to watch the news

She paid her dues

How dare you murder her
What you ever done for her
Did you birth her
Comfort her
Protect her
None of that, no, no, no
Woman down for the count!

Nothing can excuse that
cowardly, dastardly act
Causing sorrow
Because you have to hit back
What you don't like you crush
Smash
With fist of hammer and spike
I got it that night
Woman down, woman down, woman down!

Despair deathly had me reeling
Listening to music loving
on the airwaves
Seeking comfort, no avail
Till finally tears flowed like hale
Twelve hours after the news
Bitter, burning my views
Woman down for the count!


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It took another 2 days

To understand the ways

Like, why am I feeling sundered

A stranger murdered

Assassination rather

Woman down, woman down!

I admired Dana

Often quoted her

Then it dawned

What that news spawned

It released truly

The reality of what you did, to me

You killed her

Rid yourself of her

As your heart bid

So much hate hid

Couldn't take it when pain rained

Brutality your claim to fame

Woman down, woman down!



Blame anybody, especially me

But it's always thee
My speech irks you
No other dares to face you
But I tell thee truly
Slap my face
Make me a disgrace
Shouting, screaming in my face
Intent on laying waste
Typical case
Woman down for the count!

You don't know my life
Want to manage all, even my strife
Control the only way with
low self-esteem every day
Love and violence go together you say
No way hosay
In prison or a hole you will stay
Woman down, woman down!

Violence against me will destroy you
As sure as day turns into night, for true
I will never submit
I do not give in
Despite fearful trembling
in the beginning
Who's that I wondered
I didn't know her
Then I discovered more
Woman down, woman down!

I had to understand
What has happened?

Weak, feeling loss of hope

No friends or family

So I mope

Alone, I turn to dope

Only ugly around me

So depressing really

My rage terrifying

Not calm, just pretending

Woman down, woman down!



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 I was out, really gone
Nasty dope in my mouth
Lots of fat came out
Still no comfort
No job at fifty-four
No home for her
In a shelter, ghetto area
Nobody cares
Dog eat dog the criteria
Woman down so long!

You try to control my space
To keep me in my place
To make yourself feel safe
Threats to kill me
Bust  up my face and more
Throw me in a river
Stab me up ever more
Cut off my head
No one will ever find me, you said
Woman down, down, down!

Nowhere to hide or run
The dogs come out to hunt
Screaming and rejoicing, they cry
"That cunt"
"You feel you better than us"
Yeah, they love the stinking cuss
That's how they live
That's how you live
Woman down for the count!

But am no runt
Am big and fat
Generous and blunt
To everyone a long rope I give
Watch how they cope
Most let go as they learn am no dope
But you and your pals
tell me to fuck off
I tell them off
No more talk
This woman's been around too goddamn long!

They say am disrespectful
Stinking small nasty hypocrites all
Me, they can't control
And neither can you
Don Denzil Ferguson Alpheas Greigg
I will remain true to who I am
And where I come from
It's no place you know

One year it took me
To find who I really be
Today I am fearless
You cannot keep me down
Kill me you drunken clown
What goes around comes around
Nothing more to get from me
I forget nothing, buddy
This woman is up
Standing her ground
I ain't moving man!


In memory of slain attorney Dana Seetahal

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5 Simple Moves To Transform Your Body In 4 Weeks

I found these great exercises for us ladies fifty and over to build muscle and bone strength, and tone and tighten, from Barbara Hannah Grufferman's post Aging gracefully: transform your body with 5 simple moves. She also wrote The best of everything after 50.

Barbara says "Just as David Kirsch challenged me, here's my challenge to you: Do these five exercises every day for four weeks, then post a comment on this Aging gracefully article (or connect with me on Facebook) describing your experience. I know that, like me, you will see a major change in your body. And, even more importantly, you will be helping to keep osteoporosis away."

First, a few guidelines:

• Do these every day
• Do them as a circuit (move from one to the other, quickly)
• Have your sneakers on
• Use a yoga mat
• Remember to breathe

It's best if you do three sets (or more) with a 15 second "breather" in between each set. As you progress, trying adding more sets. This entire program will take less than 15 minutes to complete.

Here are the five exercises that will transform your body:

1 — Push-Up:

Nothing symbolizes fitness quite like the simple push-up. It tests your entire body by engaging every part of it -- arms, chest, abdomen, hips and legs.
Image via Wikipedia
Doing them is the easiest, fastest and most effective way to get fit. They are the gold standard. You may need to start with a modified push-up (on your knees), but eventually, you'll build up to the full push-up.

How to do a full push-up: Make your entire body straight, like a plank, with your toes and the balls of your feet on the mat, and hands directly under your chest.

Using your arms, go down to the count of 4, and back up to the count of 4. Do 12-15 reps.

2 — Squat: This is one of David's favorite exercises for working the entire lower body, thighs, hips and butt. The movement is as if you are sitting in a chair.

How to do a squat: Stand with your feet under your hips, shoulder width apart.

Extend arms in front of you, for balance (or hold onto the back of a chair).

To the count of four, slowly bend your knees, with your chest and butt out, stopping once you are almost "sitting in a chair."

It's essential that you push your butt out as much as possible as you're going down, to keep the pressure off your knees. Do 15 reps.

3 — The plié squat:

This version of the squat focuses on the inner thighs, a problem area for many women, especially. 

How to do a plié Squat: Stand with feet wider than hip distance apart.

Turn toes out and heels in.

Slowly bring your body weight back onto your heels as you bend your knees out toward your toes, to the count of 4, and squat down while pushing your butt out.

For both squats, never tuck your tailbone in. That puts too much stress on knees.

4 — The plank: This is an incredibly hard, but Zen-like, position that is one of the most effective exercises you can do, because it works your entire body.

Image via Wikipedia How to do a Plank: Hold your body in a "plank" position, simulating the "up" part of a push-up, but stay there, holding perfectly still, for 30-60 seconds. 

Keep your abs tight and your back flat the entire time (see photo). 

Try to lengthen your whole body, reaching back through your heels and forward through the top of your head. Your heart will be pounding, your arms will be shaking, but try to make it to 60 seconds (or more). 

5 — The sit-up: Our abs are getting a good workout by doing the push-ups and the plank, but it's still smart to spend a little time doing an exercise just for them.

Strong abdominal muscles look good, but they will help maintain good posture and take a lot of the pressure off our backs as we age. David loves the good, old-fashioned sit-up the best.

How to do a Sit-Up: Lie completely flat on your back, hands behind your head, pull your belly button down into the floor, and using your abdominal muscles, pull yourself up, and then lower yourself down.

Exhale as you go up, and inhale going down. Keep your legs and feet flat on the floor, and see if you can do 20 in 60 seconds.

Start with one set every day, and then build up to three sets (or more) with a 15-second "breather" in between each set. Not only will you be strengthening your muscles, but you'll be getting a solid cardio workout, as well.

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I Am Woman, I Am Emotional and There Ain't A Damn Thing Wrong With That!

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