As we were driving home from the mountains on Sunday, I told my M that I was Q'ing the next day, and was planning a Columbus Day/Indigenous Peoples' Day beatdown. She's been researching Cherokee history in the area, and was inspired to write the workout for me, without prompting from me. I think she did a damn good job:

Evolution #1: entitled, "I don't need to stop and ask for directions because I am a man"

Everyone races 3 loops around the parking lot – run backwards for the first 2 laps and then forward for the 3rd. This is to commemorate that it was only on his third trip when Columbus realized he hadn’t reached Asia, but rather had found a continent unknown to Europeans at the time.

Winner of the race gets the title of Ghigau ( HEE gow).
The Cherokee, like many other tribes, traced their family relations matrilineally (through the mother.) As a result, there were many women who held leadership roles. Women of great influence in the tribe became known as “Ghigau,” meaning Beloved Woman or War Woman. The title was a recognition of great honor for women who made a significant impact within their community or exhibited great heroism on the battlefield.

Evolution #2: 7 Sacred Directions
Within the Cherokee tribe (and many other tribes), the 7 sacred directions are part of many ceremonies and rituals. The 7 directions are the 4 cardinal directions North, South, East, and West (representing winter, summer, sunrise, and sunset) plus Above (sky, cosmos, what you're reaching towards), Center (what lies within, the present moment), and Below (earth, being grounded).

To honor the 7 sacred directions, we did a round of cardinal directions exercises and followed by exercises representing Above, Center, and Below.

1. Cardinal directions – do 2 reps in each direction, for total of 8 reps of each exercise (e.g. burpee to north, burpee to south, etc.)
• 8 burpees
• 8 jump squats
• 8 X jumps (arms & legs make X shape)
• 8 tuck jumps
2. Above
• 7 pull ups
• 7 biceps curls
• 7 overhead press
• 7 tricep extensions
3. Center
• 7 each side standing core work (rotations with weight) while in straddle squat
• 7 camels, on knees lean back (straight back) with weight at chest
• 7 Nolan Ryans
• 7 Supermans with 10 second hold
4. Down
• 7 squats, down for 4 count
• 7 front lunges each side
• 7 each leg each direction pilates extended leg circles laying on side
• 7 side lunge with leg lift on each side

COT
Columbus Day/Indigenous Peoples' Day has become a highly politicized holiday, and is indicative of the divide in our society as a whole. But there's no reason why we have to buy in to the vitriol and hatred. The Cherokee word “gadugi” describes one of the most important Cherokee values: working together to improve our tribal community. It's similarity to the mission of F3 makes it a concept that we can easily understand and hopefully replicate in our daily lives. Don't listen to the folks that are trying to divide us for their own benefit. Instead, work side by side with your brothers and sisters from all walks of life and with all belief systems to build and support a better community. Aye!