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Posted: November 28, 2017

Wednesday, 29th November

Unicorn Daily Challenge

20 Minute Restorative Effort

Conversational pace, throughout. 

Warm-up

3 Rounds:
10 Calorie Light Bike or Row
3 Spiderman and Reach, each leg (Video)
6 Slow Scap Retractions (Video)
9 AbMat Sit-Ups
12 Air Squats
15 Double-Unders

Barbell Warmup with an empty barbell (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Johnny

1,200 Meter Run
Directly into…
   3 Rounds:
   19 Toes to Bar
   87 Double-Unders
   7 Hang Power Snatches (135/95)
Directly into…
Cashout: 1,200 Meter Run

Johnny, the son of a long time member at CFNE, passed away 10 years to the date. Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness.  Life was not always easy, but that did not slow him down.  In fact, Johnny became an amazing athlete, defying the odds.
This workout reflects many aspects of Johnny’s life.  He was born in 1987, which is why we have an 87 double-unders.  He then lived 19 years and passed away in 2007, which is represented by the 19 toes to bar and the 7 power snatches.  Running a total of 2400m (or rowing, weather permitting), where the total feet run represents the number of days in Johnny’s life.
The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the snatch epitomizes the technicality of his studies where he was attending Harvard, the double-unders represent bumps skiing which was one of Johnny’s favorite sports, and the toes to bar represent all the fun he had as a kid in the playground.
“RAK” Cash-Out
1 RAK: One Random Act Of Kindness
1.     Someone/people you don’t know today
2.     No benefit to you (other than you feeling good for what you did)
3.     Makes at least one person’s life easier for a minute, an hour, a day, or more
We very easily can take for granted what we have. This “RAK” cashout shares our fortunes, bringing about a better day to someone out there. Be the change you want to see in this world.