50 for MLK

12 men met in the gloom on an especially dark morning (no lights for LW school district’s spring break) made more so because it is the 50th anniversary of the murder of Martin Luther King Jr.  In memory of his incredible life that was taken away 50 years ago, we gave 50 reps our best efforts.

PAX: AP, Dig-Dug, Dunder, Gilligan, Spotlight, Jar-Jar, Simmons, Joystick, FSBO, Singlet, SPAM(Q).  Missing one…help me out.

Warm it up: Cotton pickers and Windmills

The Thang: 

50 SSH OYO, 15 Burpees

50 Mountain Climbers OYO, 15 Burpees

50 Baby arm circles OYO, 15 Burpees

Mosey to front of school planters.

5 Burpees for 50 total

5 sets of 10-20-30:

  • Derkins, step-ups, box jumps
  • Derkins, box jumps, step-ups
  • Derkins, dips, WW1’s
  • Derkins, WW1’s, dips
  • Derkins, overhead handclaps, overhead handclaps.
  • (that’s 50  each)

Mosey to tennis courts.

Sumo-cides: out and back with 5-10-15-20 Sumo-squats at each court.

Repeato with Merkins, Squats, and LBCs

6MOM: 50 flutters IC, 50 seconds of Bro-tractor, done.

WOW: Joystick shared that he is glad to be back in the PNW and that F3 workouts bring an intensity and pay-off that solo exercise can’t match. True.

So much to glean from MLKs incredible life, and the gift he was/is to our country and our world.  The courage to do what scares you is particularly motivating for me.  MLK faced death threats daily, and one night in particular sat alone at his kitchen table, unable to sleep and paralyzed by fear for his life and the life of his family.  But he realized that night that he was not alone–for MLK, the presence of God was so real to him in that moment, that he never was afraid in the same way again.  His courage re-framed our history.  At F3 you are not alone either.  Be inspired to do the things that scare you–whether it is work or relationship, hit it just like you would here in the gloom.


Joystick back from CA! Great to see you brother.

LIFOs galore today but it was too dark to figure out who all it was.

Cadence in warm-up was sabotaged early and often–I think it was Dig-Dug.

Suspicious lack of mumble-chatter for the rest of the workout.  Hopefully bc it was hard…

Some folks tried to stay dry during WWI’s by ducking under the overhang.  Thankfully tennis courts were one big puddle for LBCs at the end.  Bring a towel for your car seat.

Get after it today.

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