Hé-no is the spirit of thunder. He is represented as a man dressed as a warrior, wearing on his head a magic feather that makes him invulnerable to the attacks of Hah-gweh-di-yu. On his back he carries a basket filled with pieces of chert which he launches at evil spirits and witches. It is the responsibility of Hé-no to bring rain to nourish the crops. The Iroquois address Hé-no as Tisote (Grandfather).

He once lived in a cave under Niagara Falls. At that time a young girl living above the falls was engaged to marry a disagreeable old man. Rather than marry him she climbed into a canoe and headed down the river. The girl and the canoe were carried over the falls; the canoe was seen falling to destruction, but the girl disappeared. Hé-no and his two (nameless) assistants caught her in a blanket and brought her back to his cave. One of the assistants, taken with her beauty, married her.
Later Hé-no rescued her village from a huge serpent which was devastating it with disease. He lured the serpent to a spot on Buffalo Creek where he struck it with a thunderbolt. Fatally wounded, the serpent tried to escape to the safety of Lake Erie, but died before he could get away. His body floated downstream and stuck at the head of Niagara Falls, stretching nearly across the river and arching backward. The dammed up water broke the rocks, and the whole verge of the Falls along with the snake’s body fell onto the rocks below. The break formed Horseshoe Falls, but in the process destroyed Hé-no’s home.


1000 m carry anyway
50 v ups
100 step ups
750 m carry anyway
75 v ups
150 step ups
1000 m carry anyway
100 v ups
200 step ups

Scale v ups to sit ups

Do not wear a vest…

One thought on “May 22, 2020

  1. A day late but still get the workout in. 74.11 min, 35#KB, V-ups and used the seats at a picnic table for step ups. Great workout outside!


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