"Letter from Birmingham Jail": Honoring MLK at Mettle - F3 Highlands January 19, 2026

• When: 01/19/2026
• QIC: Powerball
• The PAX: Disaster, Snowsuit, Pinkman, Pine Tar, Sparky, Barnstormer, Dune, Skipper, Lincoln, Yacht Rock, Brinkley, Poutine, Barrister, Greeter

I had the opportunity to continue my tradition of leading "MLK Day Monday Mettle" for F3 Highlands and shared the preblast via X. A "real feel" temperature of 19 degrees was embraced, as many PAX arrived just in time after dealing with the ice on their windshields. Today marks the 40th anniversary of the federal holiday in honor of Dr. Martin Luther King’s birthday. The holiday was signed into law in 1983 and was first observed in 1986, serving as a tribute to Dr. King for advancing civil rights and social justice through non-violent protest.

Therefore, 15 High Impact Males aligned the beatdown with the opportunity to hear some of Dr. King’s literature, mostly from his “Letter from Birmingham Jail”, written in 1963.

Disclaimer provided and mosey to the clubhouse and back for…

WARMARAMA

Side-Straddle Hops (Jumping Jacks), IST, Weed Pickers, Windmill, Toy Soldiers, Mountain Climbers, Plank-Jacks, and Burpees.

THE THANG

Coupons (kettlebells, dumbbells, or sandbag) obtained:

• Overhead Carries aka Riffle Carries (across parking lot and back)
• Squats 
• Shoulder Press
• Upright Rows
• Curls
• Kettlebell Swings
• Tricep Extensions (Skull Crushers)
• Bent-over Rows
• Briefcase Carries/Farmer Carries (across parking lot and back x 2; each side)

Followed by a mosey to the island and back. Rep numbers were 15 for Rounds 1-4; 10 reps for Speed Round 5. After each circuit, I read a quote aloud to the group.

We were able to get through five circuits with little down time; we closed out with Low-Flutters and Mason Twist (aka American Hammers).

The following quotes from “Letter from Birmingham Jail” were utilized:

• Injustice anywhere is a threat to justice everywhere. We are caught in an inescapable network of mutuality, tied in a single garment of destiny. Whatever affects one directly, affects all indirectly.
• Shallow understanding from people of good will is more frustrating than absolute misunderstanding from people of ill will. Lukewarm acceptance is much more bewildering than outright rejection.
• We know through painful experience that freedom is never voluntarily given by the oppressor; it must be demanded by the oppressed.
• One has not only a legal, but a moral responsibility to obey just laws. Conversely, one has a moral responsibility to disobey unjust laws.
• We will have to repent in this generation not merely for the hateful words and actions of the bad people but for the appalling silence of the good people.
• We who engage in nonviolent direct action are not the creators of tension. We merely bring to the surface the hidden tension that is already alive. We bring it out in the open, where it can be seen and dealt with.
• Will we be extremists for hate or will we be extremists for love? Will we be extremists for the preservation of injustice ― or will we be extremists for the cause of justice?

Plus, two more of my favorites:

• “The function of education is to teach one to think intensively and to think critically. Intelligence plus character – that is the goal of true education.”
• “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.”

MOLESKIN:

• It’s incredible to hear how the words written and spoken by Dr. King from 1963, 63 years ago, still resonate today. We have so much work to do with the ongoing battle for social justice, equality, and better opportunities for each and everyone. 
• I hope the words shared today provide some opportunity for thought and reflection as we celebrate and honor the work of Dr. Martin Luther King, Junior.
• Thankful for this group to push me to be a better man and leader. Strong incorporation of all three F's today: Fitness, Fellowship, and Faith.

Iron Sharpens Iron

Powerball

aka Craig S. Smith

The opinions shared in this blog belong to Craig Smith and do not represent the school or district in which he works.

"Letter from Birmingham Jail": Honoring MLK at Mettle - F3 Highlands January 20, 2025

• When: 01/20/2025
• QIC: Powerball
• The PAX:  Ponyboy, Sparky, Snowsuit, Gordo, Barnstormer, Dune, Poutine, Greeter, Powerball

I had the opportunity to continue my tradition of leading MLK Day Monday Mettle and shared the preblast via X. A "real feel" temperature in the low-teens was embraced.

Today marks the 39th anniversary of the federal holiday in honor of Dr. Martin Luther King’s birthday. The holiday was signed into law in 1983 and was first observed in 1986, serving as a tribute to Dr. King for advancing civil rights and social justice through non-violent protest.

Therefore, nine High Impact Males aligned the beatdown with the opportunity to read aloud some of Dr. King’s literature, mostly from his “Letter from Birmingham Jail”, written in 1963.

Disclaimer provided and mosey to the clubhouse and back for…

WARMARAMA

Side-Straddle Hops (Jumping Jacks), IST, Hillbillies, Weed Pickers, Windmill, Plank-Jacks, Mountain Climbers, Shoulder-taps, and Burpees.

THE THANG

Coupons (kettlebells, dumbbells, or sandbag) obtained:

• Overhead Carries aka Riffle Carries (across parking lot and back)
• Squats 
• Shoulder Press
• Upright Rows
• Curls
• Kettlebell Swings
• Tricep Extensions (Skull Crushers)
• Bent-over Rows
• Briefcase Carries/Farmer Carries (across parking lot and back x 2; each side)

Followed by a mosey to the island and back. Rep numbers were 15 for Rounds 1-4; 10 reps for Speed Round 5. After each circuit, a PAX read a quote from an index card aloud to the group.

We were able to get through five circuits with little down time; we closed out with Low-Flutters and Mason Twist (aka American Hammers).

The following quotes from “Letter from Birmingham Jail” were utilized:

• Injustice anywhere is a threat to justice everywhere. We are caught in an inescapable network of mutuality, tied in a single garment of destiny. Whatever affects one directly, affects all indirectly.
• Shallow understanding from people of good will is more frustrating than absolute misunderstanding from people of ill will. Lukewarm acceptance is much more bewildering than outright rejection.
• We know through painful experience that freedom is never voluntarily given by the oppressor; it must be demanded by the oppressed.
• One has not only a legal, but a moral responsibility to obey just laws. Conversely, one has a moral responsibility to disobey unjust laws.
• We will have to repent in this generation not merely for the hateful words and actions of the bad people but for the appalling silence of the good people.
• We who engage in nonviolent direct action are not the creators of tension. We merely bring to the surface the hidden tension that is already alive. We bring it out in the open, where it can be seen and dealt with.
• Will we be extremists for hate or will we be extremists for love? Will we be extremists for the preservation of injustice ― or will we be extremists for the cause of justice?

Plus, two more of my favorites:

• “The function of education is to teach one to think intensively and to think critically. Intelligence plus character – that is the goal of true education.”
• “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.”

MOLESKIN:

• It’s incredible to hear how the words written and spoken by Dr. King from 1963, 62 years ago, still resonate today. We have so much work to do with the ongoing battle for social justice, equality, and better opportunities for each and everyone. 
• I hope the words shared today provide some opportunity for thought and reflection as we celebrate and honor the work of Dr. Martin Luther King, Junior.
• Thankful for this group to push me to be a better man and leader. Strong incorporation of all three F's today: Fitness, Fellowship, and Faith.

Iron Sharpens Iron

Powerball

aka Craig S. Smith

"Letter from Birmingham Jail": Honoring MLK at Mettle - F3 Highlands January 15, 2024

• When: 01/15/2024
• QIC: Powerball
• The PAX: Disaster, Skipper, Lincoln, Sparky, Snowsuit, Pongo, Sugar, Greeter, Avalanche, Brinkley, Powerball

I had the opportunity to again continue the tradition of leading MLK Day Monday Mettle and shared the preblast via X.

Today marks the 38th anniversary of the federal holiday in honor of Dr. Martin Luther King’s birthday. The holiday was signed into law in 1983 and was first observed in 1986, serving as a tribute to Dr. King for advancing civil rights and social justice through non-violent protest.

Therefore, 11 High Impact Males aligned the beatdown with the opportunity to read aloud some of Dr. King’s literature, mostly from his “Letter from Birmingham Jail”, written in 1963.

Disclaimer provided and mosey to the clubhouse and back for…

WARMARAMA

Side-Straddle Hops (Jumping Jacks), IST, Hillbillies, Weed Pickers, Windmill, Plank-Jacks, Mountain Climbers, and Burpees.

THE THANG

Coupons (kettlebells or dumbbells) obtained:

• Overhead Carries aka Riffle Carries (across parking lot and back)
• Squats 
• Shoulder Press
• Upright Rows
• Curls
• Kettlebell Swings
• Tricep Extensions (Skull Crushers)
• Bent-over Rows
• Briefcase Carries/Farmer Carries (across parking lot and back x 2; each side)

Followed by a mosey to the island and back. Rep numbers were 15 for Rounds 1-4; 10 reps for Speed Round 5. After each circuit, a PAX read a quote from an index card aloud to the group.

We were able to get through five circuits with little down time; we closed out with Low-Flutters and Mason Twist (aka American Hammers).

The following quotes from “Letter from Birmingham Jail” were utilized:

• Injustice anywhere is a threat to justice everywhere. We are caught in an inescapable network of mutuality, tied in a single garment of destiny. Whatever affects one directly, affects all indirectly.
• Shallow understanding from people of good will is more frustrating than absolute misunderstanding from people of ill will. Lukewarm acceptance is much more bewildering than outright rejection.
• We know through painful experience that freedom is never voluntarily given by the oppressor; it must be demanded by the oppressed.
• One has not only a legal, but a moral responsibility to obey just laws. Conversely, one has a moral responsibility to disobey unjust laws.
• We will have to repent in this generation not merely for the hateful words and actions of the bad people but for the appalling silence of the good people.
• We who engage in nonviolent direct action are not the creators of tension. We merely bring to the surface the hidden tension that is already alive. We bring it out in the open, where it can be seen and dealt with.
• Will we be extremists for hate or will we be extremists for love? Will we be extremists for the preservation of injustice ― or will we be extremists for the cause of justice?

Plus, two more of my favorites:

• “The function of education is to teach one to think intensively and to think critically. Intelligence plus character – that is the goal of true education.”
• “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.”

MOLESKIN:

• It’s incredible to hear how the words written and spoken by Dr. King from 1963, 61 years ago, still resonate today. We have so much work to do with the ongoing battle for social justice, equality, and better opportunities for each and everyone. 
• I hope the words shared today provide some opportunity for thought and reflection as we celebrate and honor the work of Dr. Martin Luther King, Junior.
• Thankful for this group to push me to be a better man and leader. Strong incorporation of all three F's today: Fitness, Fellowship, and Faith.

Iron Sharpens Iron

Powerball

aka Craig S. Smith

Return of the Physical Conditioning I/II Powerball Lottery-Style Bodyweight Beatdown

Coach McKay provided me the opportunity to return to his Physical Conditioning I/II class 8th Period. I welcomed the chance to renew the annual tradition with a new group to lead.

It was an absolutely picture-perfect mid-60's, blue skies, and sunshine. We took a mosey jog from the gym to Knights Field, followed by their typical dynamic warm-up. Then, I welcomed everyone to the Physical Conditioning Powerball Lottery-Style Bodyweight Beatdown.

Honoring MLK at Mettle - F3 Highlands January 16, 2023

• When: 01/16/2023
• QIC: Powerball
• The PAX: Sparky, Disaster, Buckwheat, Lincoln, Snowsuit, Brinkley, Illuminati, Greeter, Powerball

After some collaboration and discussion throughout the weekend, YHC was supported in shifting this Mettle to a special time of 0700 with a preblast posted via Twitter.

Today marks the 37th anniversary of the federal holiday in honor of Dr. Martin Luther King’s birthday. The holiday was signed into law in 1983 and was first observed in 1986, serving as a tribute to Dr. King for advancing civil rights and social justice through non-violent protest.

Therefore, nine High Impact Males aligned the beatdown with the opportunity to read aloud some of Dr. King’s literature, mostly from his “Letter from Birmingham Jail”, written in 1963 (60 years ago).

PAX were not phased by 28 degrees this AM. Disclaimer provided and mosey to the clubhouse and back for…

WARMARAMA

Side-Straddle Hops, IST, Weed Pickers, Windmill, Merkins, Plank-Jacks, Mountain Climbers, and Burpees.

THE THANG

Coupons (kettlebells or dumbbells) obtained:

• Overhead Carries aka Riffle Carries (across parking lot and back)
• Squats – KB touches ground
• Shoulder Press
• Upright Rows
• Curls
• Kettlebell Swings
• Skull Crushers
• Bent-over Rows
• Briefcase Carries (across parking lot and back x 2; each side)

Followed by a mosey to the island and back. Rep numbers alternated with 10 for Round 1, 2, and 5; 15 reps for Rounds 3 and 4 gave us a total of 60 reps for each exercise (matching the 60 years since "Letters from Birmingham Jail had been written). After each circuit, a PAX read a quote from an index card aloud to the group.

We were able to get through five circuits with little down time.

The following quotes from “Letter from Birmingham Jail” were utilized:

• Injustice anywhere is a threat to justice everywhere. We are caught in an inescapable network of mutuality, tied in a single garment of destiny. Whatever affects one directly, affects all indirectly.
• Shallow understanding from people of good will is more frustrating than absolute misunderstanding from people of ill will. Lukewarm acceptance is much more bewildering than outright rejection.
• We know through painful experience that freedom is never voluntarily given by the oppressor; it must be demanded by the oppressed.
• One has not only a legal, but a moral responsibility to obey just laws. Conversely, one has a moral responsibility to disobey unjust laws.
• We will have to repent in this generation not merely for the hateful words and actions of the bad people but for the appalling silence of the good people.
• We who engage in nonviolent direct action are not the creators of tension. We merely bring to the surface the hidden tension that is already alive. We bring it out in the open, where it can be seen and dealt with.
• Will we be extremists for hate or will we be extremists for love? Will we be extremists for the preservation of injustice ― or will we be extremists for the cause of justice?

Plus, two more of my favorites:

• “The function of education is to teach one to think intensively and to think critically. Intelligence plus character – that is the goal of true education.”
• “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.”

MOLESKIN:

• It’s incredible to hear how the words written and spoken by Dr. King from 1963, 60 years ago, still resonate today. We have so much work to do with the ongoing battle for social justice, equality, and better opportunities for each and everyone. 
• I hope the words shared today provide some opportunity for thought and reflection as we celebrate and honor the work of Dr. Martin Luther King, Junior.
• Thankful for this group to push me to be a better man and leader. Strong incorporation of all three F's today: Fitness, Fellowship, and Faith.

Iron Sharpens Iron

Powerball

Return of the Physical Conditioning I/II Powerball Lottery-Style Bodyweight Beatdown

Coach Korczynski provided me the opportunity to return to his Physical Conditioning I/II class this year.  I welcomed the chance to renew our annual tradition with a new group to lead.

We took a mosey jog from the gym to Knights Field, followed by their typical dynamic warm-up.  Then, I welcomed everyone to the Physical Conditioning Powerball Lottery-Style Bodyweight Beatdown.

2021 F3 Highlands All-Star Race Mettle Beatdown - June 14, 2021

 

• When: 06/14/21
• QIC: Powerball
• The PAX: Poutine, Shazam, Iluminati, Ponyboy, Ambassador, Black Sheep, Man Down, Woodstock, Powerball

An early-Sunday check of the SUG by YHC noticed that there was no Q for Mettle.  As a result, a decision was made and a Twitter Preblast ensued. A couple of quick HC’s via Slack ensured there would be some attendance; Nine total PAX came together to join today’s “event.”

Last night’s NASCAR All-Star Race inspired this beatdown’s design.  The All-Star Race was traditionally at our very own Charlotte Motor Speedway, but this year it occurred at Texas Motor Speedway after taking place at Bristol last year.

Shovel flag was planted.  A descent disclaimer was provided and off we went to mosey to the clubhouse and back.

WARMARAMA

Side-Straddle Hops, IST, Weed Pickers, Windmill, Mountain Climbers, Merkins, & Toy Soldiers

THE THANG

Coupons obtained with an official welcome to the Highlands All-Star Race Mettle Beatdown.  Yesterday’s NASCAR All-Star Race took on a brand new format:

100 Laps | Six Rounds

Round 1-4: 15 Laps each; Round 5: 30 Laps; Round 6: 10 Laps

Therefore, this beatdown mirrored the format with reps equaling laps.

Round 1: Kettlebell Swings (15)

Round 2: Skull Crushers (15)

Round 3: Bent-over Rows (15)

Round 4: Curls (15)

Round 5: Chest Press (30)

Round 6: Thrusters (10)

Followed by a mosey around the island and back for repeato.

We successfully completed six circuits, which was the unspoken goal.  That’s a total of 600 reps (90, 90, 90, 90, 180, 60).

MARY

Low-flutters with coupon extended; W with coupons, Mason Twist with coupons.

COT 

MOLESKIN:

• If you actually watched the All-Star Race, you’ll understand the only parallel from this beatdown was the lap (rep) numbers. The details of the actual race format were far too complicated to implement appropriately.
• YHC deemed all nine of us were winners, Montessori style.
• S/o to @Poutine for delivering the coffee today, since YHC stays with salt water strictly for rehydration post-beatdown (yes, you read that correctly).  Some interesting ideas involving breakfast food trucks were thrown around for future utilization. Show to know.
• Prayers included, but not limited to: @Shooter and his family after losing his father over the weekend; continued support to @Shazam and his family.
• As we approach this week, let’s be reminded of how fortunate we all are.  Instead of looking at what we HAVE to do, appreciate what we GET to do.

Iron Sharpens Iron

Powerball

Honoring MLK at Mettle - F3 Highlands January 18, 2021

 

• When: 01/18/2021
• QIC: Powerball
• The PAX: Poutine, Pony Boy, Illuminati, Greeter, Chowder, Gordo, Powerball

After some collaboration and discussion throughout the weekend, YHC was supported in shifting this Mettle to a special time of 0630 with a preblast posted via Twitter.

Today marks the 35th anniversary of the federal holiday in honor of Dr. Martin Luther King’s birthday.  The holiday was signed into law in 1983 and was first observed in 1986, serving as a tribute to Dr. King for advancing civil rights and social justice through non-violent protest.

Therefore, seven High Impact Males aligned the beatdown with the opportunity to read aloud some of Dr. King’s literature, mostly from his “Letter from Birmingham Jail”, written in 1963.

Disclaimer provided and mosey to the clubhouse and back for…

WARMARAMA

Side-Straddle Hops, IST, Weed Pickers, Windmill, Mountain Climbers, and Merkins

THE THANG

Coupons obtained and safe social distance utilized in the parking lot by everyone finding their own parking space.

• Overhead Carries aka Riffle Carries (across parking lot and back)
• Squats – KB touches ground
• Shoulder Press
• Upright Rows
• Curls
• Kettlebell Swings
• Skull Crushers
• Overhead KB Squat
• Briefcase Carries (across parking lot and back; each side)

After each circuit, a PAX read a quote from an index card aloud to the group.  Followed by a mosey to the island and back for repeato.

We were able to get through five circuits with little down time.

The following quotes from “Letter from Birmingham Jail” were utilized:

• Injustice anywhere is a threat to justice everywhere. We are caught in an inescapable network of mutuality, tied in a single garment of destiny. Whatever affects one directly, affects all indirectly.
• Shallow understanding from people of good will is more frustrating than absolute misunderstanding from people of ill will. Lukewarm acceptance is much more bewildering than outright rejection.
• We know through painful experience that freedom is never voluntarily given by the oppressor; it must be demanded by the oppressed.
• One has not only a legal, but a moral responsibility to obey just laws. Conversely, one has a moral responsibility to disobey unjust laws.
• We will have to repent in this generation not merely for the hateful words and actions of the bad people but for the appalling silence of the good people.
• We who engage in nonviolent direct action are not the creators of tension. We merely bring to the surface the hidden tension that is already alive. We bring it out in the open, where it can be seen and dealt with.
• Will we be extremists for hate or will we be extremists for love? Will we be extremists for the preservation of injustice ― or will we be extremists for the cause of justice?

Plus, my two favorites during MARY:

• “The function of education is to teach one to think intensively and to think critically. Intelligence plus character – that is the goal of true education.”
• “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.”

MARY

Low-flutters with KB extended, Chest Press mixed in and W with KB extended.

MOLESKIN:

• It’s incredible to hear how the words written and spoken by Dr. King from 1963, almost 60 years ago, still resonate today.  We have so much work to do with the ongoing battle for social justice, equality, and better opportunities for all.  I truly believe better days are ahead, but much work is needed.
• Prayers to @Poutine’s father-in-law whose longtime battle with illness is sadly approaching the end.  May his family, especially his M, find comfort during this challenging time.
• Continued prayers included, but not limited to those frontline workers who continue to put their safety and the safety of their families at risk by caring for others.
• Huge s/o to @ManDown for collaborating on the idea(s) on how to incorporate Dr. King’s literature into the beatdown.
• T-Claps to @Greeter, @Gordo, and @Chowder for doubling-down after Skywalker’s Monday Cruise at 0530.
• @Poutine continues to collect items for Hope Street Food Pantry.  Another opportunity to donate items or funds tomorrow.
• It is always an honor to lead this group.

Iron Sharpens Iron

Powerball