Date: 2024-02-22
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Bluto, Cannoli, Deagle, Dungeon Master, Gherkin, Horshack, John Kluge, Mark Michael, Mumford, Wildcat, Wolverine FNGs: None
COUNT: 13
WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 cherry pickers IC
THE THANG:
Honoring the March on Washington
Feb is black history month where we celebrate the impact African Americans have had on this country as well as the adversities and burdens they’ve endured throughout our country’s history and still face today.
Today we’ll honor the March on Washington that occurred in Aug of 1963, a pivotal step towards the civil rights act and the outlaw of segregation. We’ll honor it by marching and struggling through some physical adversity all done in respect and appreciation for what the black community has endured.
To help us create our physical adversity this morning we have Sandy (65 lb sandbag), her sister Pebbles (35 lb sandbag) and her brother Ruck (rucksack loaded with 30 lb plate).
Teams of 2. Pax 1 wears the ruck. Pax 1 can choose between no extra weight or adding pebbles to shoulders or arms. Pax 2 is on sandy – carry however you want. Pax 1 does 15 squats with weight, pax 2 does 5 burpees without weight. Pax 2 picks up sandy and the team walks to front of school (only walk)THIS IS NOT A RACE. Once there, pax 1 takes off ruck and any extra, puts its on pax 2. pax 2 then does 15 squats with weight, pax 1 does 5 burpees, pax 1 picks up sandy both walk back
Rest of pax do 3 burpees then sprint to front of school and back, 10 SC merkins, sprint half way and back, 15 squats sprint a quarter length and back, 20 SC SSH, hold plank until carry team is finished
Switch to next carry team and repeat until Mary.
MARY:
25 LBC IC
25 side crunch plank IC
20 LBC IC
20 side crunch plank IC
15 LBC IC
15 side crunch plank IC
10 LBC IC
10 side crunch plank IC
ANNOUNCEMENTS:
COT:
On August 28 1963, a quarter of a million people rallied in Washington, D.C. for the March on Washington for Jobs and Freedom to demand an end to segregation, fair wages and economic justice, voting rights, education, and long overdue civil rights protections. It was one of many demonstrations and many public outcries for equality in the supposed land of the free. One of the highlights of that day was the now famous I have a dream speech given on the steps of the Lincoln memorial by Dr. King. The demonstration was peaceful but pointed – the demands clear: freedom for all. It took congress nearly a year but finally on July 2 1964 segregation was outlawed by the Civil Rights Act. Soon to follow was the Voting Rights Act of 1965 and eventually the Fair Housing Act of 1968. So while we each struggled today, let’s be reminded that it was nothing compared to what Black people in this country have struggled through for hundreds of years and use it as motivation to be the voice, the body, the mind for equality.
Tags: freestate, Andrew Churchill, Bluto, Cannoli, Deagle, Dungeon Master, Gherkin, Horshack, John Kluge, Mark Michael, Mumford, Wildcat, Wolverine
F3 The Capital 