Some old friends

AO: The Playground

When: 06/06/2018

QIC: The Mole

PAX (): Dosido, Whamo, Hasbro, Chitwood, Title IX, Mr. Wizard, Toto, Dandy, The Mole

YHC was trying to conjure a 0.0 workout that wouldn’t require loading all those concrete blocks in the back of the car again (just being lazy).  Not to mention the Pull-Up Challenge among some of the Cherokee PAX.  Thus YHC thought it would be good to revisit some old friends today without the need of concrete blocks.

Don’t forget to check the thoughts for the day down below too.  Maybe more important that reading a workout blast.


Mosey around one parking island
SSH IC (x15)
Imperial Walker IC (x15)
Windmill IC (x10)
Sun Gods
Michael Phelps

The Thang:

Cindy  ⇒  5 Pull-ups, 10 Merkins, 15 Squats
After every two rounds hold BTW for 15 seconds
10 rounds total (so half The Murph minus the running)
YHC made it through 5 rounds of Cindy with the weighted vest.  Pull-ups got too difficult with vest so ditched it for remainder of workout.

Aiken Legs   ⇒  20 squats, 20 lunges, 20 jump lunges, 20 box jumps

Jack Webb


Just enough time for a 6 minute TABATA (20 seconds exercise, 10 seconds rest)
Elbow Plank & Flutter Kicks


— YHC encouraged the PAX to join the Spearhead Challenge.  Gonna be a great way to push yourself in all facets of F3 throughout the summer.  More information click here.
— YHC shared about M’s close friend who lost her brother this weekend due to a car accident.  He was stopped at a stoplight when a guy fleeing the police lost control of his vehicle and t-boned him.  Died on impact.  Funeral this weekend.

YHC thoughts for the day:

YHC lost a close friend to cancer when YHC was a teenager.  It is why YHC has a tattoo on the forearm.  With the loss of Josh Ducy this past weekend, YHC is reminded again of the question that we should all ask ourselves.
Who is going to show up at my funeral?  And what are they going to say?
At the end of it all, each of our lives will be dwindled down to stories told by others.  Your life will be a collection of stories told by the people who experienced those stories with you.  What stories are they going to tell?  What stories is your M going to tell about you?  What stories are your 2.0’s going to tell about their Daddy?  What stories will your friends/co-workers tell about you?
Believe it or not, you have control/influence over who shows up to your funeral.  And you have some influence over what they say.  If you allow yourself the mental exercise of asking those questions now, then maybe you can write a eulogy with your life that you will be proud of.  That Jesus will be proud of.  That will incite the greeting, “Dude.  That was awesome!  Well done!”

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