Take the 3rd Step

15 dedicated men showed up this morning to conquer the gloom in the drizzling rain and cold for a little Fitness, Fellowship and Faith… otherwise known as F3.  We had a total of 4 FNG’s (Friendly New Guys) that braved the elements for a round the world trip around the Charlotte Rescue Mission and it’s environs.  Here’s what we did:

WARMUP :: SSH X10, Sharon Towers x10, Mtn. Climbers x10, Imperial Walkers x10

ROCK STAR PARKING ::  Pick out a rock from the pile and commence to exercise:

  1. Curls x15, Run forward to middle of lot, Run backward to your rock
  2. Tricep EXT x15, Run forward to middle of lot, Run backward to your rock
  3. Overhead Press x15, Run forward to middle of lot, Run backward to your rock

PAIN STATIONS :: Mosey over to the soccer field and commence a total of 4 pain stations (together):

Station 1

  1. Flutters x10
  2. Merkins x10
  3. LBC x10

Station 2

  1. Rosalita x10
  2. Diamond Merkins x10
  3. WWII Situps x10

Station 3

  1. Right Obliques x10
  2. Left Obliques x10
  3. Carolina Dry Docks x10

Station 4

  1. Flutters x10
  2. Wide Merkins x10
  3. LBC x10

THE WALL :: We moseyed from the soccer field to the Wall and did 3 sets of Donkey Kicks before time ran out.

CIRCLE OF TRUST ::

Name-O-Rama consisted of naming 4 fine FNG’s for the morning

Ball of Man had some very heart-warming prayers from the men of Rebound and was inspiring to all.  This F3 workout is by far the best part of my week… and I think the men who are conquering their addictions both inside the program and out feel the same.  God bless F3 and God bless the Charlotte Rescue Mission!

 

 

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