YHC arrived at the Marsh to a cool 32 degrees this morning. While Grover and I sat in the car for a pre-thang warm up, we were not the first to arrive. Out of the corner of my eye I could see a lone figure doing Burpees. At first I thought it was @Cowbell, since he left the only reply to my Pre-Blast about F2 after the beatdown. But no, it was none other than Russo. His Burpees were polished, in cadence, reminiscent of Mr. Miyagi’s flowing Crane kick. Alas, Cowbell did not show.
Today we would celebrate Martin Luther King. A man with humble beginnings who had a dream that did come true.
Warm Up: Grass Grabbers, Plank Jack, Self-Love, Big Arm Circles (front and back), Torso Twist IC x10-20
Thang
Modified Hero WOD for MLK based on events in his life.
*The first 3 events, second exercise were 1 is 1; the rest of the second exercises were 2 is 1
1929: Born in Atlanta
19 Merkins 29 High Knees
1944: King entered Moorehouse college at the age of 15. He would go on to receive a Bachelors in Divinity from Crozer Seminary and a Doctorate degree from Boston University’s School of Theology
19 Freak Nasty’s 44 Randy’s (arms, up in field goal position, lower down and back up)
1946: Atlanta Constitution publishes a letter to the editor from King stating black people should have same rights and opportunities as all American people
19 Block Curls 46 Butt Kicks
1955: The Montgomery Bus Boycott with Rosa Parks, King is thrown in jail for protesting
19 Block Rows 55 Moroccan Night Clubs
1956: US Supreme Court affirms Browder V Gayle – declaring Montgomery and Alabama bus segregation laws unconstitutional. King is one of the first to ride a bus with whites.
19 Goblet Squats 56 Mountain Climbers
1960: King met with Lyndon Johnson, Dwight Eisenhower and John F Kennedy to discuss racial inequality
19 Shoulder Thrusts 60 Butt Kicks
1963: The march on Washington DC, Kings I Have a Dream speech
19 Merkins 63 Step Ups
1964: King receives the Nobel Peace Prize and the Civil Rights Act of 1964 is passed
19 Freak Nasty’s 64 Freddy Mercury’s’
1965: The 54 mile march from Selma, Alabama to Montgomery ending at the Edmund Pettus Bridge. Riots broke out and this day would be known as Bloody Sunday.
19 Block Curls 65 Lunges
1968: King assassinated in Memphis, TN
19 Block Rows 68 Arm Circles
1986: Inaugural Martin Luther King Day
19 Goblet Squats 86 100’s
1/18/21: MLK today
18 Shoulder Thrusts 21 Burpees
Mary IC
M: 20 Merkins
L: 50 LBC’s
K: 20 Knee Raises
Heels to Heaven, Hands to Heels, Crunch Frogs for (the missing) Cowbell x10 IC
Count, Name-O-rama
Announcements: Krazy Ivan, Run Cajun Run (replacing Run Ranger Run)
Although Russo, Waterpik, and The Pelican had to work, the rest of us had a great breakfast and F2 at the Waffle House.
Always great to hang with you guys for F3 and F2. Thanks for letting me lead
SYITG,
Akbar
