Started by Robber 2 years ago as a way to engage with men of the Oliver Gospel Mission drug and alcohol recovery program, and continued this last year by Serena, The Mission AO celebrated 2 years in existence. Men from “the program” have teamed with visiting PAX from Columbia, Lexington and Lake Murray regions the exemplify all 3 F’s at our Saturday morning workouts. So Serena, with the help of Heisenberg, Stirrups and Training Wheels, created a workout to exemplify those 3 F’s and also bring an awesome beat down. 36 PAX were in attendance!!
THE THANG: Prayer: Serena; Disclaimer: Stirrups. We teamed 3 visiting Q’s with 3 program guy Co-Q’s: Stirrups with Zuckerberg; Training Wheels with Grizzly; Heisenberg with Balboa.
COP: SSH x 20 ic; crab cakes x 20 ic; chopper squats x 20 ic; bend and reach x 20 ic; Hillbillies x 20 ic; Leg lift and split (name it now Rocky!!) x 20 ic.
Count off by 3’s, 1’s stay at the shovel flag with Heisenberg and Balboa for some block work; 2’s go with Training Wheels and Grizzly for the Amphitheater of Pain; 3’s go with Stirrups and Zuckerberg for some 4 corners. 10 minutes per station, then switch until everybody has done every station.
Block Work: Heisenberg & Balboa: Block Work- pair up and alternate with and without bricks. Before the bricks, Heisenberg did a talk about the mentor program at The Mission.
- Shoulder Press/Iron Cross
- Tricep Extension/Flutter Kicks
- Curls/Crunches
- Bench Press/Scissors
- Standing horizontal Arm extension (side to front)/Situps
- Front Arm extension (chest to forward)/Reverse Crunches
- Arm raises on back (sides to vertical)/Plank Jacks
- Rear arm extension/Russian Twists
Amphitheater of Pain: Training Wheels & Grizzly. Before the pain, a program guy did a talk about what F3 has meant to them so far. One was Grizzly, one was Bolt, one was Rubber Maid.
- Start at the bottom, do 10 merkins ic
- climb one level, do 10 chopper squats ic
- climb one level, do 10 LBC ic
- climb one level, do 10 mountain climbers ic
- climb one level, do 10 flutter kicks ic
- climb one level, do 10 Al Gores ic
- climb one level, do 10 merkins omc
- climb one level, do 10 chopper squats ic
- climb one level, do 10 LBC ic
- climb one level, do 10 mountain climbers ic
- climb one level, do 10 flutter kicks ic
- climb one level, do 10 Al Gores ic (slow count at the end so everybody cries in pain)
- back down to the bottom, plank until we switch stations.
Four Corners: Stirrups & Zuckerberg: Cones/4 Corners. Before the exercise, Stirrups gives a talk about the 3 F’s, general definitions.
- All start in the center of 4 cones
- 5 burpees, Plank on 6
- Corner 1: 20 BBSU
- Back to Center: 4 burpees, Plank on 6
- Corner 2: 20 Russian Twists
- Center: 3 burpees, Plank on 6
- Corner 3 20 Iron crosses
- Center: 2 Burpees, Plank on 6
- Corner 4: 20 squats
- Center: 1 burpee, Plank on 6
- R & R without burpees going down by 5 reps
Everyone back to the shovel flag, circle up and do a team pushup in a circle, all legs and shoulders locked together. It sucked but we tried. Recover, get some water.
COT: Count-o-Rama; Name-o-Rama. 2 FNG’s: First is Dan Ferrera, from NH, physical therapist at Fort Jackson, missionary in Guyana, Jim Jones, KOOL AID. Jason Williamson, armed forces, medical leave for injuries, in Iraq for several years, Robber just said he looks like a GAME FACE. Now, as is the tradition of F3, we encourage new leaders to step up after one year, so Serena hands the reigns over to Heisenberg who promptly planted the shovel flag for a new year. Then we did prayer circle where each guy shares a praise, or prayer request, or something that is on his heart.
NAKED MOLESKIN: This is a special AO in that it combines men in the recovery program who are rebuilding their lives and visiting PAX from around the region who can share positive stories about how F3 has improved their lives, and sometimes held their lives together during tough times, to inspire the program men to be strong and keep moving forward in a positive way. I can’t explain it, but God has given me a strong desire to minister to these men and they have in fact returned favor to me by teaching me to be humble, to be open to God’s leading, and to never take for granted the things the God provides for me in my life. We are blessed in so many ways and it really comes to light when I can workout with the Mission guys. So, Heisenberg, let’s keep this train rolling!!! It’s actually a team effort, so I say to all of the men on the Mission Advisory Committee and all of F3, let’s all keep this thing moving forward, building up men to become leaders in our communities, our families, our workplaces, our churches and wherever else we can serve. AYE!!!