Candy Cane begged and pleaded for YHC to grout the PAX at GoodFight, so after many messages of praise and adulation concerning my physical prowess and remarkable good looks, I relented and agreed to Q.

Warmup

Merkins, SSH, tempo squats

The Thang

Part A

• 200 russian kettlebell swings
• every time you drop the KB, complete a round of: 5 up downs, 10 merkins, 15 squats

PAX that were lucky enough to finish early, continued the 5, 10, 15 reps in EMOM fashion. We all completed 20 reps to finish out this piece in cadence. Matlock, Silverado, and Cousin IT hung on for big sets and finished first pushing YHC to complete sooner than planned.

Part B

Farmer’s Carry to the far wood line in one hand. Switch hands and carry back. If you have to drop the KB, complete 5 up downs.

Part C

AMRAP the final 17 minutes with the following moves:

• 10 KB deadlifts
• 10 KB double hand cleans
• 10 KB goblet squats
• Shuffle to the road and back

Strong push at the end by Sound Bite to finish.

COT

Prayers for Silverado’s wife’s grandmother, Candy Cane’s mother, Sound Bite and his wife taking in two young boys who’s mother is unfit to take care of them, pray for students and teachers, pray for YHC’s 2.0 Levi and his healing.

Announcements

GrowRock 17 doc showing at Candy Cane’s house (tonight I think) at 8pm, Kinston F3 launch tomorrow (Saturday).

Moleskin

It was an inconvenience to Q this workout on Thursday. I didn’t really want to do it and that’s how I knew I needed to do it. For myself and for those around me to be better. I never want to be comfortable with where I’m at, I never want to rest on what I’ve done in the past. I never want to become complacent. If there’s one thing I’ve learned through this difficult time my son’s newly diagnosed auto-immune disorder is that nothing is given. We are owed nothing and we have no right, except through the saving grace of God, to anything. My health is not to be taken for granted, my financial security, my family and relationships, nothing. Tomorrow is not promised. It is truly a gift from God to have a brush with death personally or through someone very close to you because it opens your eyes to all the unnecessary bullshit you do every day and all the things left unsaid that should be said.  It makes you realize what’s important (and what’s not so important), and that’s spending time pouring into others. Like Paul said, I consider my life worth nothing TO ME; my only aim if to finish the race and complete the task the Lord Jesus has given me — the task of testifying to the good news of God’s grace (Acts 20:24). So if you see me driving down the road sobbing or singing at the top of lungs at an AO, don’t mind me I’m just living my life like there’s no tomorrow and I suggest you do the same. It’s liberating. Grout out.