Hammer Time

Date: 2024-01-18
AO: olympus
Q: Hightower
PAX: Pop Fly, Doodles, Rollingstone, Crop Duster, Nano, Gadget, Hitchcock, Ashe FNGs: None
COUNT: 9
WARMUP:
Fellowship jog down from track to backside of school. Stopping for Frankenstein walks, deep lunges, high knees and butt kickers, then jog to back courtyard for stretching and additional warm ups.
Followed by fellowship jog back, then sprint / walk cycles to get back to track.

THE THANG:
Round 1 Set up (3) stations:
Station 1: sledgehammer tire 10x right then 10x on left
Station 2: bear crawl track to stairs
Station 3: 3 rounds stair climb

Round 2:
2 PAX at a time sledgehammer: 16x alternating right and left sides. Call out exercise, rest of PAX perform until hammering done.

Round 3:

2 PAX at a time sledgehammer: 10x alternating right and left sides. Call out exercise, rest of PAX perform until hammering done.

MARY:
Quick round of Heels to Heaven and LBC’

ANNOUNCEMENTS:
Popfly Birthday Q, Friday at Sparta
Feb 10: Burden Run, Olympus

COT:
Reflect on Martin Luther King, Jr.

Early 60’s Non violent protest against Civil Rights Leader. segregation, media coverage for the struggle of black equality 1963: I Have a Dream speech in DC
1964: wins Nobel Peace Prize
1965: Bloody Sunday, Selma
1968: murdered in Memphis, TN
National holiday 3rd Mon in January
My favorite MLK quote:
The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.