Free at Last…

AO: Grindstone

When: 01/21/2019

QIC: Whiz

PAX (): Bell, Cookie, Scully, Whiz

YHC has been out of town for the last 2 weeks and dying to get back out into the gloom for some much needed discomfort and betterment.  I’m thankful that I’ve come to crave it after being away for a little while.  While I was ready to jump back on the painwagon, I didn’t exactly have a plan for the morning until the drive over when I decided we should find a way to honor and reflect on the legacy left by the great Dr. Martin Luther King, Jr.  3 other PAX decided to brave the cold so we moseyed right on time after waiting as long as possible in our warm cars.

Warmup – Standard issue SSH, Hillbilly, Windmill, Good Mornings IC

Thang 1 – Line up by the tax commissioner’s office for a modified Ascending Curb Crawl.  Do 1 Mike Tyson on curb 1 and bear crawl across lot to curb 2 for 2 Mike Tysons.  Bear crawl back to curb 1 for 3 Mike Tysons and so on up to 10.

Thang 2 – Mosey the long way to the football field for a routine called the D.R.E.A.M.  YHC shared some personal thoughts on Dr. King and why I regard him as a true hero worth every bit of recognition he gets from our society.

Line up on the sideline and sprint to the other sideline after each letter, escalating along the way, i.e. D, run, DR, run, DRE, run, DREA, run, DREAM, run

D – Dips x 5, R – Rockette Hillbilly x 10, E – e2K x 15, A – Alternating Shoulder Taps x 20, M – Merkins x 25

Thang 3 – Had a few minutes to kill so we circled up for some Bat Wings (20 forward arm circles, 20 reverse arm circles, 20 overhead claps, 20 seal claps – all IC, all without dropping your arms down).  One round of Bolt 45s.

MoM – few minutes of round-robin mary until time was up.

COT – we tried to make it quick since it was freezing and our sweat was making it worse.  Be on the lookout for Scully’s VQ coming soon.


I can’t help but see so many similarities between what MLK preached and how he lived his life and the principles of F3.  The man was the epitome of living 3rd and a true HIM who was taken far too soon.

“Free at last, free at last.  Thank God almighty we are free at last.” – MLK

Freed to LEAD.


– Whiz


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