The Motivator

MLK Workout

Mon., Jan. 17, 2022 / 0600 / Copley High School



Comeback Kid , Flanders , Garcia , IcyHot , JonBoy , McGrubber , Pitfall , WarmWater

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Partner up, pax one shovels path to 50 yard line, while partner does 30 SSH and 15 jumping lunges. Switch and repeat until we had 7 lines.


100 yard sprint
50 yard lunge walk
50 yard bear crawl
While waiting for six: SSH or squads
25 Merkins in cadence
Rinse and repeat for a total of 3 rounds


40 BigBoys, 25 merkins, 20 BigBoys


If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward. Flying is fun and you are making fast and easy progress. Not always possible. Sometimes we need to slow down, give it another try and progress feels very dens. But even when you feel there is no progress and you are stuck, it’s in your hands to change that, because you can always crawl forward! MLK Day note from the book Little Prince: It is only with the heart that one can see rightly; what is essential is invisible to the eye.