Chopin at BNW

BNW 7/18

Cobra, Bluto, Landshark, Boomerang, Lite Brigade, The Singing Cowboy, Interference, LaFreak, Fingers and Closer (QIC)

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’s Dog arrived with freshly shorn Cobra in tow. This all happened before 5:15.

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’s rap was started and BnW began.

Warmorama
SSH
Toy Soldier
Abe Vigoda
Whirly’s got the clap
Squat
Merkin

The Thang
Copperhead squat
Curls
Side lunge
Curls
Overhead press
Three sets 10, 7, 5

kettlebell swings
American hammer
Alternate leg lunges
Bent over Row
Three sets 10, 7, 5

Circles
Arm circles
Halo
Around the waist
Around the legs
Three sets 10, 7, 5

Alternate leg lunges
Merkin left-hand on bell
Low flutter
Merkin right-hand on bell

We ran across the parking lot several times in between exercises.

Mary
Mtn Climber
Freddy
Penguin crunch
Heels to heaven
Mutton crunch
Plank

Fin

COT
Many prayer requests were shared and lifted up to God. Thanks for the PAX and thanks for God’s loving grace.

Cobra’s friend’s son Jack who is 11 and diagnosed with bone cancer.

Landshark’s 2.0

Juice Box’s knee and MRI

Lace’s back

My brother in-law and sister in-law welcomed a 16 mo foster child into the family.

NMM
Cobra shared several threats upon hearing Chopin. First for everything.

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.

Good to see Interference making the comeback. Not showing ill effects from the broke foot.

Litebrigade, Boomerang and TSC seemed to have a friendly competition during the running portions. Awesome to see the PAX push each other.

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.

Playlist
Forgot About Dre – Dr Dre
Country Grammar – Nelly
Get Low -lil Jon
California Love (remix) – 2Pac
Party Up – DMX
Feel So Good – Mase
Regulate – Warren G
Summertime – Fresh Prince
Shoop – Salt-n-Pepa
The Crossroads – Bone Thugs-N-Harmony

It was a pleasure and an honor!