{"id":21073,"date":"2023-01-16T08:17:36","date_gmt":"2023-01-16T12:17:36","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21073"},"modified":"2023-01-16T08:18:32","modified_gmt":"2023-01-16T12:18:32","slug":"mlk-5k-march-to-freedom","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/01\/mlk-5k-march-to-freedom\/","title":{"rendered":"MLK 5K + March to Freedom"},"content":{"rendered":"

7 pax awoke from their dreams to celebrate the dreams of MLK!<\/p>\n

Dr. King had many popular quotes and speeches. Below are some of my favorites\u2026<\/p>\n

“Hate is too great a burden to bear. I have decided to love.”<\/i><\/span><\/p>\n

“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.”<\/i><\/span><\/p>\n

\u201cThe time is always right to do what is right.\u201d\u00a0<\/i><\/span><\/p>\n

“Injustice anywhere is a threat to justice everywhere.<\/span>\u201d<\/span><\/i><\/p>\n

“Life’s most persistent and urgent question, ‘What are you doing for others?'”<\/i><\/span><\/p>\n

\u201cWe must learn to live together as brothers or perish together as fools.<\/i>\u201d<\/span><\/p>\n

THAT THANG\u2026<\/strong><\/h3>\n

As for the workout, well the pax did the below 5K and the below Tabata (each exercise 24 secs\u2026 4 sets of each couplet)\u2026<\/p>\n

– Squats \/ Merkins<\/p>\n

– Right Leg Press \/ Mountain Climber<\/p>\n

– Left Leg Press \/ Tricep Dips<\/p>\n

\"\"<\/p>\n

NMM<\/b><\/h3>\n
    \n
  • YHC came in hot\u2026 0530<\/li>\n
  • Lights went out on shelter right when we got to it after our run. \u00a0Must cut off at 0600. Was REALLY dark! \u00a0Thank goodness for headlamps and other lamps. Still no box jumps.<\/li>\n
  • Leg presses are a crowd pleaser<\/li>\n
  • Tabata playlist was Apple Music\u2019s MLK Jr Day (The Walk Continues) playlist (good stuff!)<\/li>\n
  • Grateful for @Closer giving YHC the opportunity to lead! Aye!<\/li>\n<\/ul>\n

     <\/p>\n

    COT<\/b><\/h3>\n

    Continues prayers for @Cardinal and his family and F3 Knoxville\u2026 prayers for ailing pax\/family\/friends\u2026 prayers for those impacted by recent storms\u2026 prayers for healing\u2026 prayers for the unspoken \u2018stuff\u2019 on our hearts.<\/p>\n

    ANNOUNCEMENTS<\/strong><\/h3>\n
      \n
    • CPR training to be offered after workouts next Saturday<\/li>\n<\/ul>\n

       <\/p>\n

       <\/p>\n","protected":false},"excerpt":{"rendered":"

      7 pax awoke from their dreams to celebrate the dreams of MLK! Dr. King had many popular quotes and speeches. Below are some of my favorites\u2026 “Hate is too great a burden to bear. I have decided to love.” “The ultimate measure of a man is not where he stands in moments of comfort and […]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,113,73,1],"tags":[131,179,180],"class_list":["post-21073","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-pain-stations","category-run-gun","category-uncategorized","tag-runngun","tag-rng","tag-rungun"],"acf":{"q":"Zuck","date":"1\/16\/2023","pax":"Closer (WB), Hop, Wobegon, JuiceBox (WD), Bueller, Rubber Ducky, Zuck (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21073","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21073"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21073\/revisions"}],"predecessor-version":[{"id":21078,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21073\/revisions\/21078"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}