It was a chilly day in TPR, but the Pax at AES remained unfazed.
Standard warmup to start + some Billy Bobs.
Mosey to Davidson track.
Find some wall for calf raises-15c IC both legs together then 15x IC each leg
Bear crawl ~1/4 of track. Hold Superman for 1 minute. Crab walk 1/4 of track
Partner Up at goal line. 1st partner does squats while 2nd partner backpedals 20 yards does 10 burpeees and runs back. Then flapjack. Continue adding 20 yards to the backpedal and reducing by 2 burpees eag leg, until reaching opposite goal line (with 2 burpees) and run back.
Hold Superman for 1 minute
Mosey to stadium steps for 1 full snake. Focus on sprinting on the way up the stairs and resting on the way down the stairs.
LBC 20x IC then mosey back to the Green.
Find some wall for Bulgarian split squats 15x IC each leg then decline murican 15x IC
Circle up for Mary – Jane Fonda 15x IC each leg, finish with Superman for 30 seconds
Moleskine:
- Emphasis was core and lower body as well as staying warm. Mission accomplished
- The leader of the Mongols showed up covered from head to toe, so we aren't really sure if he was in attendance or not, but it sure sounded like him.
- Team Baggy Sauce was in attendance
- Duvall was noticeably absent. He must have joined that stretching group.
- Preblast for F3 Family night at Davidson basketball game is below. Buy tickets through the website on the preblast by January 29th! https://f3lakenorman.com/announcement/f3-family-night-davidson-basketball-vs-dayton-flyers-special-6pm-start-time
- Ended COT with a snippet of a sermon from MLK adressing on audience on segregation, but it rings true for any righteous struggle or protest for justice:
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But as you continue your righteous protest always be sure that you struggle with (by using) Christian methods and Christian weapons. Never succumb to the temptation of becoming bitter. As you press on for justice, be sure to move with dignity and discipline, using only the weapon of love. Let no man pull you so low as to hate him. Always avoid violence. If you succumb to the temptation of using violence in your struggle, unborn generations will be the recipients of a long and desolate night of bitterness, and your chief legacy to the future will be an endless reign of meaningless chaos.
In your struggle for justice, let your oppressor know that you are not attempting to defeat or humiliate him, or even to pay him back for injustices that he has heaped upon you. Let him know that you are merely seeking justice for him as well as yourself. Let him know that the festering sore of segregation debilitates the white man as well as the Negro. With this attitude you will be able to keep your struggle on high Christian standards.
Many persons will realize the urgency of seeking to eradicate the evil of segregation. There will be many Negroes who will devote their lives to the cause of freedom. There will be many white persons of good will and strong moral sensitivity who will dare to take a stand for justice. Honesty impels me to admit that such a stand will require willingness to suffer and sacrifice. So don’t despair if you are condemned and persecuted for righteousness’ sake. Whenever you take a stand for truth and justice, you are liable to scorn. Often you will be called an impractical idealist or a dangerous radical. Sometimes it might mean going to jail. If such is the case you must honorably grace the jail with your presence. It might even mean physical death. But if physical death is the price that some must pay to free their children from a permanent life of psychological death, then nothing could be more Christian.
I still believe that standing up for the truth of God is the greatest thing in the world. This is the end of life. The end of life is not to be happy. The end of life is not to achieve pleasure and avoid pain. The end of life is to do the will of God, come what may.
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