THE SCENE: Cold, cloudy, and windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Slow windmills (get that stretch in!), baby arm circles, burpees, & Imperial squats.
THA-THANG:
At the coliseum, 4 stations around the outside. Each station has 3 exercise options. Choose one to complete and then run to the 3rd station and pick an exercise. Rinse & repeat. Exercises were as follows:
- Station 1 (Core)
- HELLO DOLLYS (20, 4 CT)
- PICKLE POUNDERS (20)
- BIG BOYS (20)
- Station 2 (Legs)
- SQUATS (20, 4 CT)
- MONKEY HUMPERS (20)
- BOBBY HURLEYS (20)
- Station 3 (Core)
- BOX CUTTERS (20)
- LBCS (20, 4 CT)
- SCISSOR KICKS (20, 4 CT)
- Station 4 (Arms)
- MERKINS (20)
- DIPS (20)
- CAROLINA DRY DOCKS (20)
MARY:
Big Boys & American hammers.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Excerpt read from a Fresh Air interview of Laura Coates.
On what Dr. Martin Luther King Jr. means to her
When I think of Dr. King, the first thing that comes to mind is going to his museum down in Atlanta and looking at the number of times he was arrested. Now that might seem an oddity to people. Mostly, we think about his speeches and the impactful words, and he was an eloquent orator, and he was obviously deserving of all the accolades as it relates to his speechwriting and his sermons. But for me, I think about the number of times he was a civil rights first responder, … the number of times he went into the battlefield, the number of times he pulled an entire race out of the wreckage, the number of times that he subjected himself to physical violence. It’s the notion that myself, as a mother, looking at my young children, when all I want to do is grow old and watch them grow even older, that he had to accept the inevitability that he would not do the very things every parent wants to do. And why? Because he was thinking not only of his own children, but my children and my children’s children. …
Every time I think about his death, I think to myself, God, was that how young he was? And every year that I live beyond that, I thank him, because the life I have is because of the choices he made, because of the discomfort he experienced. And I just love this man for making those choices and for aligning his moral compass with what he was willing to do.