MLK Day OYO at the Frontier

Posted on Posted in Backblasts
  • When: 01/15/2024
  • QIC: Saigon Sam
  • The PAX: OYO

I guess everyone slept in for the holiday?  Well, YHC was committed to completing the workout anyway since I had an early meeting.

MLK JR, born January 15, 1929, Atlanta, Georgia, U.S.—died April 4, 1968, Memphis, Tennessee)

“The time is always right to do what is right.”

  Martin Luther King, Jr.


  • SSH 15X IC
  • Tempo squat 10X IC
  • Walkout to merkin 5X. (Ask Pax to re cite F3 principles)
  • Arm Circles Forward & Back 10X IC
  • Reverse Lunge, raise arms up 10X OYO
  • Hillbilly 10X IC
  • 400 meter run to trail towards Coastal Oaks.

The Thang:

30-20-10 (rep count descending after each lap)

  • Merkins
  • Mountain Climbers
  • Jump Squats
  • Leg raises
  • 400 meter run down trail

MLK Quotes between each descending ladder:

“We shall overcome because the arc of the moral universe is long, but it bends toward justice.”
Washington National Cathedral, March 31, 1968.

“Darkness cannot drive out darkness, only light can do that. Hate cannot drive out hate, only love can do that.”
Strength to Love, 1963.

“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.”
Strength to Love, 1963.


  • Run 2 light posts complete 4 burpees with 4 Merkins, 4 single count mountain climbers at bottom.
  • Do this 4X.

Sprints every other light post on the way back.

Back to circle for cool down

  • Arm/Shoulder stretch L than R
  • Michael Phelps
  • Down dog
  • Valdez
  • Down dog one leg open hips L than R
  • Peter Parker
  • Down dog into child’s pose
  • Good morning stretch


10 Things You May Not Know About Martin Luther King Jr.

1. King’s Birth Name Was Michael, Not Martin

2. King Entered College At the Age of 15

3. King Received His Doctorate in Systematic Theology

4. King’s ‘I Have a Dream’ Speech Was Not His First at the Lincoln Memorial

5. King Was Imprisoned Nearly 30 Times

6. King Narrowly Escaped an Assassination Attempt a Decade Before His Death

7. King’s Last Public Speech Foretold His Death

8. Members of King’s Family Did Not Believe James Earl Ray Acted Alone

9. King’s Mother Was Also Slain by a Bullet

10. George Washington, Abraham Lincoln and Cesar Chavez are the Only Other Americans to Have Had Their Birthdays Observed as a National Holiday

10 Things You May Not Know About Martin Luther King Jr. | HISTORY

Announcements, Prayers


Leave a Reply