BNW 7\/18<\/p>\n
Cobra, Bluto, Landshark, Boomerang, Lite Brigade, The Singing Cowboy, Interference, LaFreak, Fingers and Closer (QIC)<\/p>\n
As had become a terrible Wednesday tradition, I met Bluto and TSC at 4:45 for a little EC warm up. Senor Nantan and YHC are on the Baltimore or Burst plan getting ready to run our first marathons in October. Really appreciate the push and accountability of having training partners. As we prepared we saw two cats meet in the parking lot for a little conversation. Happy to see cats, not skunks. During the run we also passed the big honking turtle in the driveway. Knowing cars of the PAX would soon be arriving TSC attempted to move the beast. Turtle was not happy about being lifted so we left it well alone. Fortunately it moved itself. Finally Cobra\u2019s Dog arrived with freshly shorn Cobra in tow. This all happened before 5:15.<\/p>\n
PAX gather for BNW at 5:25. YHC brought in some fine classical tunes by Chopin. The mumble chatter started quickly and loudly. I recognized all the PAX so a simple\/brief\/inadequate disclaimer was shared and the real playlist of 90\u2019s rap was started and BnW began.<\/p>\n
Warmorama
\nSSH
\nToy Soldier
\nAbe Vigoda
\nWhirly\u2019s got the clap
\nSquat
\nMerkin<\/p>\n
The Thang
\nCopperhead squat
\nCurls
\nSide lunge
\nCurls
\nOverhead press
\nThree sets 10, 7, 5<\/p>\n
kettlebell swings
\nAmerican hammer
\nAlternate leg lunges
\nBent over Row
\nThree sets 10, 7, 5<\/p>\n
Circles
\nArm circles
\nHalo
\nAround the waist
\nAround the legs
\nThree sets 10, 7, 5<\/p>\n
Alternate leg lunges
\nMerkin left-hand on bell
\nLow flutter
\nMerkin right-hand on bell<\/p>\n
We ran across the parking lot several times in between exercises.<\/p>\n
Mary
\nMtn Climber
\nFreddy
\nPenguin crunch
\nHeels to heaven
\nMutton crunch
\nPlank<\/p>\n
Fin<\/p>\n
COT
\nMany prayer requests were shared and lifted up to God. Thanks for the PAX and thanks for God’s loving grace.<\/p>\n
Cobra’s friend’s son Jack who is 11 and diagnosed with bone cancer.<\/p>\n
Landshark\u2019s 2.0<\/p>\n
Juice Box\u2019s knee and MRI<\/p>\n
Lace\u2019s back<\/p>\n
My brother in-law and sister in-law welcomed a 16 mo foster child into the family.<\/p>\n
NMM
\nCobra shared several threats upon hearing Chopin. First for everything.<\/p>\n
Boomerang was worried I was putting him to sleep. He was tired this morning ing and didn’t even listen to NPR on the drive in.<\/p>\n
Good to see Interference making the comeback. Not showing ill effects from the broke foot.<\/p>\n
Litebrigade, Boomerang and TSC seemed to have a friendly competition during the running portions. Awesome to see the PAX push each other.<\/p>\n
Filled with Qdrenaline I didn’t hear much else. Either the workout was sufficient, I pushed too hard or the ear plugs worked this morning.<\/p>\n
Playlist
\nForgot About Dre – Dr Dre
\nCountry Grammar – Nelly
\nGet Low -lil Jon
\nCalifornia Love (remix) – 2Pac
\nParty Up – DMX
\nFeel So Good – Mase
\nRegulate – Warren G
\nSummertime – Fresh Prince
\nShoop – Salt-n-Pepa
\nThe Crossroads – Bone Thugs-N-Harmony<\/p>\n
It was a pleasure and an honor!<\/p>\n","protected":false},"excerpt":{"rendered":"
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