Bomber 5-26-2023: Graduation

It’s been a bittersweet few weeks at YHC’s house, as my 2.0 Thomas has picked his college destination (Boiler Up!) and last Saturday graduated from high school.  As our relationship hits an important transition, YHC wanted to celebrate graduation and provide some life lessons. As an added bonus, my 2.O as well as Cub Cadet’s 2.0 Edward came out for their first F3 workouts.

PAX:  23 (to celebrate the Class of ’23?)  Chunks, Cream Cheese, Cub Cadet, Dinty Moore, Firefox, Focker, Hambone, Legal Eagle, Kat Scan, Princess Aurora, Ranch Hand, Shockdoc (FNG),  Siri, Solocup, Spinal Tap, Steampunk (FNG), Supernova, T-cell,  The Flop (FNG), Toolman, Topps (FNG), Vector (QIC), Wet Wipes 

Conditions:   60 degrees and perfect

Disclaimer given and then start the playlist:  
Pomp & Circumstance to start the day, but sometimes graduation means learning hard lessons . . . cue

Everybody Wants to Rule the World – Tears for Fears
(“Welcome to your life. There’s no turning back.”)

Everyone does SSH until the song title is sung –> 3 burpees.  Song timed at 4 minutes to reflect 4 years of high school.

Graduate – Third Eye Blind
(“Do you live the days you go through?”)
Unwritten – Natasha Bedingfield
(“Live  your life with arms wide open.”)
Life’s What You Make It – Talk Talk
(“Baby, life’s what you make it. Celebrate it. Anticipate it.”)
Don’t Stop Believin’ – Journey
(“Don’t stop believin’. Hold on to that feeling.”)
Breakaway – Kelly Clarkson
(“But take a risk, take a chance, make a change, and breakaway.”)
Wide Open Spaces – The Chicks
(“Room to make her big mistakes.”)
Good Riddance (Time of Your Life) – Green Day
(“I hope you have the time of your life.”)
You Get What You Give – New Radicals
(“You’ll be okay, follow your heart.”)
Hey Look Ma, I Made It – Panic at the Disco
(“Think I must be dreamin’, wide awake and dreamin'”)
Celebration – Kool and the Gang
(“So bring your good times and your laughter too. We gonna celebrate your party with you.”)

  • Warm-o-rama:    WMH, Good mornings, LBAC x 15, RLBAC x 15, Imperial Walkers x 20
  • Thang 1:  GRADUATE

G:  Gorilla humpers x 50
R: Raises of calves x 50 (each leg)
A: American Hammers x 50 a side
D: DIPS x 50
U: Underdogs x 50
A: Air Presses x 50
T:  Tunnel of Love x 2 teams
E: Erkins x 50

  • Thang 2:  Partner UP – DORA

50 Pull-ups
150 Squats
250 LBCs

Partner runs around Rec Center

  • MARY:

Flutter kicks, Hello Dollys, Boxcutters

  • COT

Thanks, HIM for helping Cub Cadet and me celebrate Thomas and Edward and reflect on their graduation.  Those with little ones, realize their graduation day will be here much faster than you want (the days are long but the years are short). While, yes, I did make my 2.0 splash (sorry T!), later that day he said, “Dad, I think I will come out again. When I was doing it, it was no fun, but you feel so much better if you start your day that way.”  Perhaps we have a new convert? We’ll see.  Remember, we all have our graduations, big and small.  Cherish those around you and make in impact in their lives.  You all do that for me and hopefully I return the favor.



22 May 23 Q

22 M 23 Q
Temp : 60
Gloom Factor : Nil
PAX: W4AG, Donkey Hammer, A/R, CCR, Floppy Disk, Movin on Up, Esposa, Focker, Deep State, EZGO, T Cell, Winona, Bagger Vance


Mosey to the Baptist Church

Activation – 1/2 kneeling squat press, SSH, adductor rockers, cat/cow, thread the needle/spider stretch

EVO I – Sprints – high knees, high skips, butt kickers, karaoke, sprint back

EVO II – SGL L SQ2B x 5 R/L, SQ THRST x 10 DeadBug W Block x 10 (2ct) RnR x 2

EVO III – Goblet SQ2B x 10, Supine Block Press x 10 R/L, Eccentric Pull Ups x 5 (5ct), SGL L hip thrusters x 10 R/L RnR x 2

EVO IV – Gorilla Crawls, Bear Crawl Kick Throughs x 2

Mary – F Kix, Plank Progression

10 Burpee Buyout
3 Good Mornings


NMM : Full body work today. Slight modification of a gym workout I’ve been doing for a few weeks now. Glad we could modify as needed to make it work.

Solid crew as usual under the guidance of Works For a Guy but now his long awaited successor has been made official. After weeks of background checks, onboarding, a 7 day fast and silent retreat the new AOQ for Detention takes the reins, welcome Deep State. The bar has been set pretty high. W4AG was only 18 and rode a bike to workouts when he started and now look what’s he’s done with the place. So now Deep State will have to build on what’s been carefully and artisinally curated for him.

BH : Praying for summer schedules w kids and travel.
Nancy from F3 SpringHill is doing chemo for stomach cancer. It’s terminal cancer and he’s trying to find a study somewhere to get into in hopes of getting a cure or at least more time with his wife and kids.
Topanga’s mom is having vision issues and needs prayer.
Praise for CCR’s Charlie as he finishes this chapter of his 3+ year battle w leukemia.