Q: Shake ‘N’ Bake
PAX: Lazlo, Bone, Legacy, Patchouli, Old Bay, Sunshine, Jenner, Maj. Payne, Wedding Singer, 2 percent, Big Short, CableGuy, Speedo, Anchor Man, Elvis FNGs: None
WARMUP: SSH, Imperial Walkers, Arm Circles, Michael Phelps, Cherry Pickers, WM Hayes, Downward. Dog, Cobra Kai
THE THANG: Mosey to main Yorktown entrance/amphitheater.
2 sets of: 20 step-ups, 20 dips
On to the basketball court, 5 burpees and 20 merkins
Back to the field for a trip through VHC Cardia ward.
Cone 1: (ER)
• 10x Derkin
• 15x Squat thrusters
• 20x Big boy sit-ups
Cone 2: (Cath Lab)
• 20x Coupon Curl
• 20x Shoulder Tap
• 20x Leg lift over coupon
Cone 3: (ICU)
• 15x Goblet Squat
• 20x Overhead press
• 30x Calf Raises (no coupon)
Cone 4: (CABX)
• 10x Burpees
• 15x Skull Crushers
• 30x Lunges (single count)
Cone 5: (ICD)
• 10x Coupon/Kettle bell swing
• 15x Bobby Hurley
• 20x Mountain Climbers
Cone 6: (Discharge)
• 10x Grave Diggers
• 15x Coupon Jumps
• 20x Plank Jacks
DORA drove us home
Pair up for 200x Bench/Chest Presses. Partner runs to 50yd and back
MARY: LBCs (50), Nolan Ryan’s (15/15), Freddie Mercury (20)
ANNOUNCEMENTS: Harpers Ferry Ruck Float tomorrow. Some other stuff about merkins…..
COT: 15-years ago today, my wife and I were reading bedtime story to our 3-yo when I announced that I didn’t feel well and was heading downstairs to lay down on the couch. About 10-minutes later, she came down and found me DOC (dead on the couch). She dialed 911 and started CPR. I should also mention, she was 5-months pregnant at the time with our son.
Paramedics arrived, used the paddles and an ephedrine shot to get my heart beating before they loaded me into the ambulance. Turns out I had a cardiac arrest AND a heart attack. I went through each of the events/procedures on today’s cones, including a quintuple bypass and the implantation of a defibrillator/pacemaker.
This event changed me but not in the way you see in the movies. I didn’t go out and start bungee jumping and living my life to the fullest each day. In fact, I eventually did the opposite. I slowed down, began to appreciate what I have, and started to take care of myself, for the most part. I had another cardiac event 5-years after the initial one and this is when I got serious about being healthy.
Around that time, I also picked up a book called “the obstacle is the way” and the main message finally changed my mind set with how I was approaching my life and health. Instead of dwelling on how unhealthy and unlucky I was and how limited my life could be as a result, I needed to adapt my thinking completely. My health situation was stressing me out, especially with two little kids in the mix. So, the shift happened when I faced my situation head-on. What stood in the way (heart disease), became the way to a healthier life.
Which leads me here today. Prior to coming to F3, I was staying healthy, but it was a solo adventure. My body was relatively healthy, but my head was stuck in the mud. F3 and you all have brought joy to my health journey. For that I thank all of you. The obstacle IS the way!