Who brought the music

The BackBlast:

Before we started:

• The idea is to get better, not to get hurt. Modify exercises as you wish.
• Pay attention to the commands for leading an exercise. I will ask some of you to lead today.

We started off with warmup. But first:

 

Rev: “Nice music”

Me: “Vega brought it”

Rev: “Well that explains it”

I will be petitioning the F3 nation to modify the “no man left behind” motto to add an asterisk.

* Except Rev

 

Warm-up consisted of a series of ‘on-your-feet’ (SSH, IW, Squat), Merkin-type, ab and stretching exercises. We did about 4 rounds.

Moseyed to the wall on the walkway off Cedar street for People’s Chair air press, derkins, donkey kix and People’s Chair milkers.

Next to the rock pile on the parking lot (624 S Cedar St.) for choose-a-rock and a few exercises led by members of the Pax (Dagger, Hulk, GOP, Hellboy, Old Bay (I may have forgotten someone))

Next, we did “find a line” and jumped back and forth over the line in cadence. This is good cardio.

Partnered up; one partner did a bear crawl/mosey back with the other doing merkins. Total of 100 merkins.

To the balcony for Bulgarian split squats, incline merkins and reverse crunches. Old Bay called for Dips so we also did Dips.

To the parking lot for 10 burpees, some squats and Old Bay lead us back to the start.

We had 39! Quite a crowd! Two FNGs (welcome Purple Rain and Nature Boy). Welcome!

First time in about 6 weeks that I have been to MIP. I’ve had foot problems and trips to Richmond interfering, but I sure was glad to be here today. It’s always an uplifting experience.

Prior to the start, Hellboy called me to ask where we were going after warm-up. He was running a little late and wanted to make sure he could find us. (He still got there on time.) Seems like I always see Valdez, M-80, Carrier, Warden, Beaver, Fletch, Hellboy and Vega here. (My apologies for leaving out other frequent attendees.)  They put in the effort and dedication to keep MIP going, and both provide and receive inspiration from this workout.

I get a lot out of F3 and that includes the inspiration provided by the people I meet at MIP. “Leave no man behind (even Rev) but leave no man where you found him.” I’m in a different place as a result of F3. I know you are too. Valdez, Hellboy and I had a discussion after the workout about how something simple like leading exercises is a small thing but it is an important thing. It teaches you leadership skills and gives you confidence. Passing that on is one part of F3’s purpose in life. Come to MIP and see the power of F3 and the Charlotte Rescue Mission.

Announcements:

Go Ruck on August ??. Need a hard commit by June 1. There will be scholarships available for those willing to take that challenge.

We’re here at CRM every Saturday 9:00 AM and on Wednesday at 6:00 PM.

A brief ‘testimonial’ from GOP about getting your life right and the brotherhood of F3 to help you along your way.

A request for prayers for Anthony, a new resident, who is going thru some tough times with his son. We’ve all had challenges in our lives but some challenges can be tougher than anything you might have experienced. Lean on your brothers. Brothers, be a conduit of the grace, compassion, strength and comfort of our Lord.