Black History Month Tribute Partner WO

Theme:  Black History Month

PAX- Dick Clark, Babe Ruth, Mulligan, Risky Business, Brisket, Aviator, Thunder, ScarU, Dos Equis

Warm up- Side straddle hopkins, Tippy taps, IWs, Calf stretch, Press up, Child pose 

Partner WO- walking or jogging around lot – while partner does exercises 

  • The Black History Month 2022 theme, “Black Health and Wellness,” explores The 2022 theme considers activities, rituals and initiatives that Black communities have done to be well.” 
  • Activist- Harriet Tubman–  
  • Exercise:  underground crawls, partner runs around parking lot x 2
    • Fact: It’s believed Harriet personally led at least 70 enslaved people to freedom, including her elderly parents, and instructed dozens of others on how to escape on their own. She claimed, “I never ran my train off the track and I never lost a passenger.” 
  • Activist Martin Luther King – 
  • Exercise: King of all exercises -Burpees, partner marches around lot x 2
    • ​​Quote: “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
    • Quote: “The time is always right to do what is right.”
  • Sports/Activist  Muhammed Ali–  
  • Exercise: boxing punches, partner does butt kicks around parking lot x 2
    • Interesting Fact:  He was originally named in honor of a white abolitionist.  The fighter, like his father, was named for Cassius Marcellus Clay, a 19th-century farmer and anti-slavery crusader who emancipated the 40 slaves he inherited from his father.
  • Music- Sam Cooke –  
  • Exercise:  chain gang rope pulls, partner does side shuffle in parking lot x 2
    • Interesting fact: Sam Cooke sang with the gospel group the Soul Stirrers before going on to land huge hits like “You Send Me,” “Wonderful World,” “Chain Gang” and “Twistin’ the Night Away.” Forging a link between soul and pop, he had a diverse repertoire that attracted both black and white audiences, and started his own record label and publishing company.
  • Athlete/Activist: Jackie Robinson  
  • Exercise- baseball diamond merkins, partner runs around parking lot x 2
    • Interesting fact:  In 1997, 50 years after Robinson integrated baseball, his number, 42, was permanently retired by every team in Major League Baseball.
  • Activist Rosa Parks – 
  • Exercise:  Bus Bench dips, partner runs around parking lot x 2
    • Interesting fact:  Her protest ignited America’s Civil Rights movement and forever changed our nation. Rosa Parks’ mother was a teacher and her father was a carpenter. Her ancestry included African, Scots-Irish, and Native American. 
  • Activist John Lewis 
  • Exercise: Selma Slow Squats (included in warm up)
    • Interesting fact: John Lewis grew up in an era of racial segregation. Inspired by Martin Luther King Jr., he joined the burgeoning civil rights movement. Lewis was a Freedom Rider, spoke at 1963’s March on Washington and led the demonstration from Selma to Montgomery that became known as “Bloody Sunday.” He was elected to Congress in 1986 and received the Presidential Medal of Freedom in 2011.


How can you be an ally to support blacks in our community as well as others who may be oppressed? 

How can we continue to support diversity in F3 organization locally and on a national level?

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