BNW 11/4 – The Good Shepherd

BNW 11/4 – The Good Shepherd

QIC: Closer

Date: 11/4/2020

PAX: Balco, Organ Grinder, Cobra, The Singing Cowboy, Tigger, Lace, Bluto, Manscape and Closer

9 PAX gathered in the gloom of Greenbrier Farm the day after a big election day in the US. While results have not been tabulated the brave few managed to step away from their spreadsheets, 24 hours news coverage and fartsacks to venture our into the cold of Wednesday morning for Bells and Whistles. Instead of trusting in the election process this morning we tried to focus on The Good Shepherd.

A Psalm of David.

1.The LORD is my shepherd; I shall not want.

2.He makes me to lie down in green pastures: he leads me beside the still waters.

3.He restores my soul: he leads me in the paths of righteousness for his name’s sake.

4.Even though I walk through the valley of the shadow of death, I will fear no evil: for you are with me; your rod and your staff they comfort me.

5.You prepare a table before me in the presence of my enemies: you anoint my head with oil; my cup overflows.

6.Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the LORD forever.

Warm-o-rama

In cadence for various rep counts from 5-23

Peter Parker

Side Straddle Hop

Abe Vigoda

LBCs

Michael Phelps

The Thang

3 stations

Rod and Staff (aka Bells in the parking lot)

10 reps each

Press Overhead

Swings

American Hammer

Lunges

Merkins

Squats

Lie Down in Green Pastures (basketball court)

Each exercise x 23

Heels to Heaven

Penguin Crunch

Freddie Mecury

Mosey through dark valley passed the still water of the pool to station 3

The Table (median into the parking lot)

30 secs each

Standard Plank

Side Plank Left arm up

Side Plank right arm up

2 minutes of Mary

Bridges x 23

Alternating Outside Kneed Touches (Cobra’s favorite) x23

Playlist of 80’s songs loosely touching on Faith

Kyrie – Gregorian Chants

Kyrie – Mr. Mister

Sister Christian – Night Ranger

Faithfully – Journey

Heaven – Bryan Adams

Angel – Aerosmith

I Still Haven’t Found What I’m Looking For – U2

Don’t Stop Believin’ – Journey

(Don’t Fear) The Reaper – Blue Oyster Cult

Livin’ On A Prayer – Bon Jovi

Faith – George Michael

COT: Closed with the words of Psalm 23 and paused to remember who our Good Shepherd is and pray that we will be lead in paths of righteousness and that we can share Love, Grace, Peace, Mercy and Justice.

NMM:

The EC walk covered 2.1 miles with Cobra, The Singing Cowboy, Winston and YHC. It’s a great way to get warmed up. All are welcome to join for a 4:45am launch.

Cobra has Q next week and has a Veterans Day themed workout planned for the PAX. Cobra Qs are never to be missed.

Psalm 23 was the first scripture that I remember memorizing as a kid and I have been pondering how it would fit into a workout for a little while. I think it was sufficient.

Lace it crazy fast! Impressed how he knocked out the reps and rotated through the stations.

Manscape was braving the cold this morning in shorts and what initially appeared to be short sleeved t-shirt. The man doesn’t feel pain or cold.

Organ Grinder kept on grinding and heated up enough to lose his top layer of long sleeves. This man has been getting after it.

Balco was a big fan of the morning soundtrack. He arrived and made quite the face as the soundtrack started with Gregorian Chants.   He also enjoyed the opportunity to relive memories from awkward 8^th grade dances and working at Champs Sporting Goods.

Tigger fought through day light savings and his family cooperated with sleep so he make it into the gloom. YHC can relate to DLS messing with kids and adults sleep schedules and how it creates challenges to post. Glad you made it!

Cobra shared about his new adoption of a sugar free diet. Good news is he made it through the withdrawal.

Bluto and The Singing Cowboy continue to be consistent with posting and working hard. BNW has become my Wednesday regular and in many ways its thanks to these two for pushing me to get up early to post for EC runs/walks for a couple of years now.

It was a pleasure and an honor to Q this morning!