Beautiful gloom for a beat down, and a beat down was in store.
Per usual, or maybe 30 seconds better than usual, YHC made it to the flag at 5:29 for a Q, had a few seconds to look around and mumble greetings then launch into the welcome and disclaimer: “If it hurts, stop, and don’t blame me.”
No need to do anything fancy to begin. Mosey to the grass just past the rock pile for a little warm-up COP.
ssh (ic) x39 (MLK was 39 when he was assassinated)
imperial walkers (ic) x15 (or was it 20? who was counting?)
low slow squat (ic) x 15
merkins (ic) x 10
Pick up your burden – a rock you won’t be ashamed of.
Pax takes a longer time to do this every week, it seems…
Finally all are appropriately burdened, and the Pax moseys to the track.
Long Slow March/Bus Boycott
The road to equality (freedom) was a long one, filled with literal, long, slow marches, beat downs, a bus boycott and prison stays. To remember the price paid, the Pax carried their burdens (no bus, so lunch boxes, tool boxes, groceries, babies, etc were carried around the city during the boycott) around the track, stopping at each quarter for a set of Prison Cell Merkin Burpees (BCMP – see the Exicon).
10 BCMPs at the first stop
5 at the half way point
8 at the third
5 at the home stop
One of the most inspiring aspects of the bus boycott to YHC was the commitment of the communities to take care of each other. Everyone with access to a vehicle shared it, so all could still get to work. To celebrate their communal commitment the Pax carried one another across the gridiron.
Partner up. One guy on the other guys back starting at the back of the endzone. Carry to midfield and switch. Carry the other guy to the other end line. Switch and head back with another switch in the middle.
Free at last… mosey back to the rock pile and unload your burdens. History lesson complete (mostly).
To keep from becoming a Monday version of the Uptowner, the Pax moseyed out to the pavilion for a meeting with the picnic table benches.
Grab some bench.
20 dips (ic)
10 Channing Tatums (ic)
15 dips (ic)
10 Tatum Channings (ic)
15 dips (ic)
10 (or was it 15?) incline Merkins (ic)
10 hip slappers (ic) – YHC misses Sfx
Mosey back toward the track, continuing on to midfield. It’s time for Mary’s COP.
10 (or some number, YHC’s arms were giving out) Roaches on the Table (aka Carolina Dry Dock) (ic)
30 lbcs (ic)
20 high leg (upper ab) lbcs (ic)
68 seconds of Super Man (in memory of 1968)
30 flutter kicks (ic)
12 hip dips (ic)
12 other side hip dips (ic)
Run back to the flag.
1 min of reverse plank to finish things out.
Shout Out – listen before you judge; argue with love (do unto others as they would have do unto you); May God grant us grace to embody the love, persistence and passionate pursuit of justice through nonviolence that MLK Jr demonstrated.
Also, there’s a sweet looking OCR coming up 4/29. Let’s CSAUP it http://www.battle611.com/find-a-race
Finally, long time kotter by BabyFace!
