Getting Mobyfied at Alcatraz

Maximus has given me free reign over this backblast as he handed me his actual weinke after the workout.  Unfortunately, creativity has subsided after a couple days. I really suck at expedient backblasts (no excuse).

I had legs. Maximus had arms and I believe the PAX might have preferred to have that reversed.

Arrived early, placed some cones on the double ballfield, tossed out a football and dragged out the worm. There was no weinke taped to the arm on this day. 8 PAX arrived w/ Geronimo and Dark Helmet arriving just on time after having stopped to help a lady with car issues. I do not have all the details as I missed that early mumblechatter getting us going.

Actually read the whole workout disclaimer from my phone to make sure I got it complete. Also, be sure to check out the ‘full’ disclaimer on the F3 website which is much more detailed and covers additional items.

To the field for some warmup and starting tossing around the football, each PAX threw and we moseyed to it followed by an exercise. Tosses varied in length but everyone got a turn.  Before we left the field, I told the PAX that I believe in 2 things at Alcatraz. 1) making use of the hill and 2) making use of the field…basically getting down and dirty in the morning dew. We were going to do both, so before leaving for the hill, we did some:

Panther Pound Burpees – Some have done this with me on Q on before but maybe no one from this group. This exercise is in the exicon as I got it approved around the time when the Panthers were in the Super Bowl. It is essentially a football cornerbacks drill combined with a burpee.  Q leads, start fast pumping the feet up and down. Q decides how long and yells drop (right or left), hit the ground do a pushup, roll right or left, get up to a jump hands over head. Repeat as necessary until very dirty. As I was doing them, too, I could not take notice to proper form, but I would have liked to see the feet of the PAX pumping a little faster….

To the hill. The downhill was a mosey each time. I think we did 3, 4? laps. On the uphills, we did various lunges, broad jumps, a sprint, etc and full 1/2 lap backwards.

Back to the field to incorporate some partner work lunge walking and carrying the worm, a 120# somewhat awkward coupon with handles on the end and in the middle.  While partners carried, the rest of the PAX did core work and sprinted to the carriers when they got done. Repeat to give everyone a chance with the worm. Somewhere in my 30 minutes we did a bunch of various calf raises, although I did miss Tesh’s squat calf raises.

We did one last minute of Panther Pound Burpees and Maximus took over.

Maximus’s truck bed popped open to a whole lot of cinder blocks, one with each of our name on it (not literally) along with a very large boombox. Ok, the box was not much bigger than my hand. But it did play what could be considered a very challenging workout song Moby’s “Flower” which mentions Sally a lot.

I did not know this song but apparently it is used by a lot of people for exercising, similarly to “Thunderstruck.”

We did bicep curls with our blocks, curling on every “up” in the song, holding, then down on every “down”, but not letting it touch your body.  The first time around was the long version, or so it seemed. A little bit nasty if you ask me.

Followed by: Slow flutters block press, American Hammer-position leg extensions.

Back to the song for Shoulder Presses, the short version, I think…Then

  • 10 burpees, 20 CDD, 30 Mtn Climbers followed by cinder block push of about 25 yards.
  • 10 bomb jacks, 20 LBC, 30 dying cockroaches (by this point, that was almost literally), and a block push back to the starting point.

Fortunately, time was done because what was left on Maximus’s weinke would not have allowed our arms to hold a steering wheel and drive home.

With suicides of recent celebrities, we talked about suicide and addressing it with our kids if they are old enough, and to be aware of family and friends who may be experiencing difficulties in their life. Apologies for not recalling more of our COT discussions. CSpan’s party weekend was in effect.

It was another great Saturday morning at Alcatraz. 6 hit coffeeteria at DD after.

Aye. Bolt

 

 

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Breathing Relief

Cable Guy lost his sidekick so Smuggler put out an APB for help and YHC decided to make it 3 in a row Qs. Cable Guy started off with:

Quick COT: 30 SSH; 5 burpees OYO; Squats, then mosey around the park

Another round of COT:

Seal Jacks; wide merkins; imperial walkers; wide merkins; moroccan night club; peter parker; parker peter; 10 burpees (5 for each late PAX arrival)

Grab a block for Burpecides:

Round 1: suicides to each of the 4 cones, increase burpees by 1 at each cone, back at start complete 5 squats – ALL with block

Round 2: same but with tricep extensions

Round 3: same with curls

Round 4: hand off to Trucker

Mosey to long hill. Start at top, run to bottom and complete 5 merkins, run to top and complete 10 LBCs – UvsU for as many rounds until Q calls halt. (most of PAX got 3 rounds in, a few got 4).

Mosey towards fire station, stop at Pull Up bars. This is the 10 count. each PAX does 5 pull ups while rest of PAX does squats until everyone completes their pull ups.

Moesy to short hill. Start at bottom, run to top by fire station and complete 5 merkins, run to back down and then up other side of hill and do 5 merkins, run back to bottom. Plank till 6. Repeat 3 times. Bear crawl to first driveway up hill then sprint to top of hill by fire station. Mosey back to COT for 3 minutes of Abs.

its always an honor to Q the best AO in The Fort. Each PAX proved they could push themselves especially in an extreme humid morning. Remember to be an IMPACT to your family and community.

Trucker and CG

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Sandy Cones at Alcatraz

Warmup:  Seal Jacks, Multiple Hold Merkins, Low Slow Squats.

1st Half Thang by Bear Grylls:  Mosey to the hill for uphill AMRAP sandbag and 20 & 35lb ruck work.

  • 20lb slam ball – Carolina Dry Docs and A Frame Crunches,
  • 20lb Sandbag – Lunge Choppers,
  • 45lb KettleBag – Squat Upright Rows,
  • 40lb Spartan Pancake – Front Raise to Overhead Tricep Extension,
  • 60lb Sandbag – Row to Curl.
  • 75lb Sandbag – Clean Jerk Press

As rucks reach top or bottom of hill, PAX advance to next station via bear crawl.

2nd Half Thang by SkateOrDie:  Mosey to Parking lot for cone workout

Cones with 3 exercises each for 20 reps in each corner, then advance to middle for group cone exercise then back to corners.

Prayers for victims and perp at school shooting, those in hospitals.  Praises for pax brother new job and pax wife negative test results for good health.

Aye!

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Full body pain dished out at Alcatraz

Begin with disclaimer and went around the roadway circle for a “quick slow” mosey.

Circle up for warmup
-10x windmills
-10x low slow squats
– 15x peter parker
-15x parker peter
-downward dog / honeymooner
-10x plank jacks, recover
-10x cherry pickers

Mosey to other side of parking lot where the real pain began early:
-Merkin ladder: drop for 20 merkins, run 10 yards and drop for 19 merkins, run back 18 merkins, run back 17 merkins…. rinse and repeat until 10 merkins for a quick 165 merkin beatdown.  WOW

Mosey to baseball field where we completed the field of dreams: count off by 4’s, each base had 3 PAX. The 4’s started at home plate for 15 burpees – they are the timekeepers. When done, each base moved onto the next base until the cycle was completed by all.  1st base was AMRAP squats, 2nd base was SSH’s, and 3rd base was LBC’s.

Circle up around the pitcher’s mound so we can finish off our arms with Jack Webb’s.

It is now 0700 and time for Senator Tressel to take over with:

Mosey from the ball  field and head down to Tara Tea Dr (steep hill).  Form two groups and face the hill:
1.  Round 1:  run to the top off the hill and back, plank at the bottom until everyone is back, recover.   Slow squats on Q’s count with a few holds mixed in.
2.  Round 2:  run backwards to the  top and back, plank at the bottom, recover..  Slow, alternating  lunges on the Q’s count with a few holds mixed in.
3.  Round 3:  run to the top and back, plank at the bottom, recover.  Slow monkey humpers on the Q’s count with a few holds mixed in.
4.  Round 4:  run backwards to the top and back, plank at the bottom, recover.   Calf raises for an unspecified time while the Pax cacthes their breath.
5.  Round 5:  run to the top, run back down, then run back to the top, do 5 burpees at the top, plank until the 6 is finished.
Mosey back to the baseball field for tunnel of love.  The Pax attempted 2 rounds, but it was a bit of a cluster.    Lutefisk’s merkin fest was too taxing on the upper body, and sustaining a tunnel for 16 to pass through was ill advised at that point.
Circle up for 6 MOM (all in cadence)
Freddie Merc x 20, Hello Dolly x 15, American Hammer x 20.  Superman hold x 2.  End with the Body Destroyer (one of YHC’s personal favorites).
COT – prayers for sicknesses to be healed among PAX and their families and mother’s day with special shoutout to Mr Clean’s children and all children who have lost their mothers.
It is now 38 hours since the completion of this, and I still hurt. Everywhere.  Which is awesome. Thanks for the opportunity to lead!  -Lutefisk
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WHETSTONE…Relaunches at THE FORT

Several weeks ago, it was announced that our region, THE FORT, would be closing all Saturday AO’s and holding a convergence at FMHS to get the PAX together as we thank Rebel for his leadership of Whetstone and relaunch it under Repeat and World Wide Leader (WWL). I was excited to hear we’d be getting many of the region together but I wasn’t expecting what came next. It was a text asking if I’d Q the workout.

Q, like part of it, half of it or …? The response was, THE WHOLE THING. I love to Q every chance I get but to do so on a day like this, well, I better make sure it includes a little something for everyone. Or, almost everyone.

————————————————————————————————————–

And this is where I let life get the better of me. I try to follow the 48hr rule on posting a BACKBLAST, especially when they’re significant but I let life and travel get in the way. It is now Saturday, one week later, and I’m just finishing this BB. Life can get challenging, it can get stressful, it can get you riding the highs or down in the lows. And this past week, our family has experienced some of each. Maybe this was the week where I really came to realize how valuable having a Whetstone partner can be. Someone that I can share the highs with and someone to help get me out of the lows; or to keep me honest when it’s my own doing that has me on the outside looking in on the joys of life.

That said, I’ll take you back to last Saturday, April 21 where we had a a few pre-ruckers and a total of 58 PAX converge to re-kick off this critical program.

We got ourselves into an odd-shaped kidney-like shape for the disclaimer, the announcement of why we were there this beautiful morning and to acknowledge our 2 FNG’s in the PAX. We counted off in 4’s then took off toward the big parking lot for a warm up jog in 4 lines. This jog included some karaoke’s and 4 lines doing an indian run which was way harder than it appeared on paper.

In these last 2 years, Whetstone has brought together some extremely HIM. One of those men has gone through a tough 18mos and he was gracious enough to share some of his story to include the impact Whetstone had on his life as we circled up to hear his words. I know he wouldn’t endorse this comment but anytime Mr. Clean wants to share experience or wisdom, the PAX listens. And listen we did.

After backing the group back out to a circle-like shape, I was giddy to honor Santini in the only way I knew how…with a deck of cards. However, on this day we utilized 1/2 the deck and considered it our warm up:

Hearts = Side Straddle Hops

Diamonds = Carolina Dry Docks

Spades = Squats

Clubs = Merkins

Then a little action from the Burp-Merk: Standing, we then dropped to a plank, did 5 merkins then jumped up. That equals 1 and we did 5 total.

This was when we got to listen to our very own Nantaan, Cake Boss, as he shared the impact Whetstone has had on him. Yet again, another powerful testimony.

Then off to do 4 corners in the lot with:

Corner 1 = Dancing Crabs x 15ea and Dips x 20

Corner 2 = Dying Cockroach x 15ea and Flutters x 20ea

Corner 3 = Burpees x 10 and Jump Squats x 10

Corner 4 = American Hammers x 25 and Freddie Mercury x 20ea

Mosey over to the wall for B2W while doing 5 “push ups” followed by 15 calf raises. We did this 3 times.

To close out our testimonies, my man Chicken Hawk laid it down for us. He shared the impact Whetstone has had on him, his marriage, his family…his life. Life isn’t meant to be traveled alone. Well said brother.

6ct Burpee which I needed a little help from the Helmet of Darkness to remind me the steps. Remember the line, “If you can’t Q it, don’t do it?” Yeah, me too but I obviously didn’t follow that too closely here.

This is where the cat-herding became evident. The PAX exhibited patience with me as we attempted a modified DORA series consisting of:

50 Flying Squirrels, 50 Diamond Merkins and 50+ Flutters

We then took off for the main entrance to the football stadium and lined up in 4 lines facing down the hill. Once everyone readjusted, it was 15 American Hammers, 15 Flutters and 15 Hello Dollies. This was done several more times.

Well, that put a bow on the workout portion of this convergence and after the COT, FNG naming of RBG and Whiskers, we then handed it off to World Wide Leader and Repeat to lead the Whetstone discussion.

Announcements: The relaunch of Whetstone. Thanks to Rebel for getting this off the ground 2 years ago and to Repeat / World Wide Leader for taking the reigns.

Prayer Requests: Badger. Camp Care 5K. Jennings Palmer’s transplant. Olive’s 8K in memory of Sweet Tooth. Elmer.

Honored and appreciative of your patience.

Maximus

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Alcatraz Custom Q

Two Q’s and One PAX for an hour of fun.

Three of the Alcatraz faithful gathered in the gloom with Change Order and YHC at the helm.

A quick disclaimer was all that was needed before a quick mosey around the park.

Circle Up for Warm Up:

SSH, Merkins, Imperial Walkers, Windmills, etc.

Mosey to the wall for alternating exercises.

Wall Sit while partner(s) perform exercise, the flip-flop.

  • Bear Crawl to Second Base and mosey back, Crab Walk to second base and mosey back, Frog Jump to second base and mosey back.
  • Rinse and repeat.

Exercise while partner(s) run(s) over the fence to the top of the hill.

  • LBC’s, Sit-ups, Rosalitas, Grave Diggers
  • Rinse and Repeat

Static Stretching (hamstrings, and IT band) I can’t really explain it!

Head to the back of the dugout for some step-ups and dips (20 each).

And to the bottom of the big hill for a Dora 1-2-3. 100 Merkins, 200 Bomb Jacks, 300 Squats, while alternating running to the crosswalk sign half-way up the hill.  I will admit to an Audible on the running portion of this exercise after about 5 trips up the hill, with a shift to a similar distance and about 1/3 the vertical climb heading in the other direction.

Dora complete, we headed back to the ball field for 4 minutes of Mary.

COT

Prayers for those suffering from both chronic and acute illness.

Thankful for F3 and our many blessings.

 

As always, it is an honor to have the opportunity to lead.

Smuggler

 

 

 

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Hills, more hills, and some remembrance

With spring break starting and Longshanks having part of the Q I didn’t know what type of crowd would show up. With Easter being the next day and this week being very reflective for me personally, we tweeted out about some Easter trivia and before I knew it we had several of our more scholarly PAX HCing so I went back and tuned up the questions. It was great to a solid collection of PAX ready to go when start time rolled around.

Longshanks led us thru some SSHs and Wind-mills while Sasquatch finished getting dressed. Once he was ready Longshanks took us behind the park to the bottom of the big hill for a Longshanks style warm-up. Partner up for a Dora 1-2-3. 100 Merkins, 200 Squats, & 300 LBCs, other partner is running about 3/4 way up the hill and back.

After everyone was ‘warmed up’, we moseyed back up the hill to playground. Again with Easter being the next day I worked up some questions about the events leading up to Easter. 4 questions per station, 3 stations, and exercises accumulated at each station.

  1. At the last Supper, who did Jesus say would deny him 3 times before the cock crowed twice? Peter – 5 Pull-ups
  2. After dinner they walk to the Garden of Gethsemane , when Jesus goes off to pray what does he ask Peter, James & John to do? Not go to sleep – 5 Pull-Ups, 10 Dips
  3. In the Garden, how to Judas identify Jesus to the guards? Kisses him – 5 Pull-Ups, 10 Dips, 10 Derkins
  4. What was the name of the Jewish group that initially condemns Jesus? Sanhedrin – 5 Pull-Ups, 10 Dips, 10 Derkins, 5 Burpees

Mosey over to small hill

  1. When Jesus is initially brought to Pilate, who does Pilate then send Jesus to? Herod – 10 Monkey humpers, run up hill and back
  2. Pilate nor Herod can find anything to convict Jesus of so Pilate asks the crowd if they want to free Jesus or a criminal. What was the criminal names? Barabbos – 10 Monkey humpers, 10 squats, run up hill and back
  3. What is the name of the location where Jesus was crucified? Golgotha or Calvary – 10 Monkey humpers, 10 squats, 10 lunges, run up hill and back
  4. Who was voluntold to carry the cross when Jesus was unable? Simon of Cyrene – 10 Monkey humpers, 10 squats, 10 lungers, 10 calf raises, run up hill

Mosey over to parking lot

  1. When Jesus was crucified, at noon what natural event occurred? Sky went dark for 3 hours – 3 line suicide
  2. Who took Jesus’ body down, wrapped it, and place it in the tomb? Joseph of Arimathea – 3 line suicide with 10 Plank Jacks at each end line
  3. Who was the 1st human to see Jesus after he rose from the dead? Mary Magdalene – 3 line suicide with 10 Plank Jacks at each end line and 3 Burpees at each start line
  4. How many days did Jesus stay on Earth before ascending to heaven? 40 – 3 line suicide with 10 Plank Jacks at each end line and 3 Burpees at each start line: waited on all PAX and we did 40 SSHs

Longshanks finished us up with about 3 minutes of Mary.

PAX went 100% on the questions. There really wasn’t going to be more exercises if they didn’t answer a question correctly but I was impressed nevertheless. Hopefully everyone got a good quick recap of the events that occurred but also got a solid work-out. Always an honor to lead this group. Thanks Smuggler for the opportunity!

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Clubhouse Tour

It was a very active morning around Runde field.  The baseball diamonds were being groomed for upcoming tournament games.  There was also a large contingent of F3 runners participating in a 10 mile tour of Tega Cay.  After a quick disclaimer, we headed down the road to the clubhouse.  We stopped at the tennis courts next to the tallest flag in the area and performed the following warm-up exercises.

SSH x 20

Imperial Walker x 20

Windmills x 10

Merkins x 10

Plank Stretches , Downward Dog, Honeymooner

Next, we jogged over to the front of the Glennon Center.  Smuggler joined us after searching the hills around Runde looking for us.  We each took turns bear crawling up and down the steps while the others performed squats (Rd 1) and leg lunges (Rd 2).

Next, we moseyed to the driving range to enjoy the scenic view of Tega Cay.  The cost of this view – 10 burpees.  We took a 10 second break before our next journey down to the bottom of the hill near the putting green.  We split the group into two teams.  Team 1 ran up to the top of the hill near the tennis courts while team 2 performed merkins until team 1 returned.  The teams switched up routines and after completion we did a round of LBCs before running back up the hill again.

Next we started our return back to Runde, but before we ran back we had a few exercises to complete.  We picked up a rock of our choosing and did the following exercises:  Curls, Overhead presses, and Forearm extensions.  We took a short stroll to the retaining wall and walked along the wall using our hands.

We returned to Runde field for a few minutes of Ab exercises.  Straight-up had a few good ones – V-ups and Duck, Duck, Goose.

Great job everyone!  Thanks for putting up with all of the running (3.5 miles).

 

 

 

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Party of 13 at Alcatraz (way past due…)

P200 training dictates pre-runs whenever you can get them.  Well that was a mistake.  Jedi and myself met Fish Sticks & Bolt for a “fellowship” pace behind Alcatraz which consisted of 3 miles of hills at 8 min pace.  We got back right at 7am, just in time to greet the other 9 pax.  Wonderful.

Bolt took us around the outside of the field for a half mile warm up sprint prior to the stretching / / official warm-up.  I took it from there for a some fun w/ cones:

Cones set up 20 yds apart, 5 sets in total, for a 100 yds down the field.  I give one exercise w/ rep count, and the pax runs to each cone and does it at each cone, all the way down the field x5 no break:

  1.  3 burpees (15 in total)
  2. 10 jump lunges (each leg) (50 jump lunges each leg)
  3. 5 burpees (25 burpees)
  4. 10 jump squats (50 jump squats)
  5. 3 burpees (15 burpees)
  6. 10 big boy sit-ups (50 sit-ups)

55 burpees, 100 lunges, 50 jump squats and 50 sit-ups in 12 minutes isn’t too shabby to get things started.

Next up – the hill outside of Alcatraz:

  1.  Run down hill, back pedal up the hill and do 20 merkins.  Repeat run down, back pedal up, 16 merkins.  Hill, 12, Hill, 8, Hill, 4, done.  60 merkins and plenty of hills.  Shibby.

Some fun w/ basketball.  Each pax gets a shot from the free throw line.  If he makes, I have an exercise.  If he misses, I have a different exercise (I wonder which one is worse…).  Well, needless to say the pax missed every shot.  In order of exercises after each missed shot:

  1.  Up and down every parking lot line (side shuffle, sprint, side shuffle, sprint…until you get to the end).
  2. 60 flutters (120 single)
  3. 5 kraken burpees
  4. 40 fast / slow freddie mercuries (80 single)
  5. 20 diamond merkins
  6. 20 American Hammers

Hand off to Bolt for the grand finale – partner obstacle course.  Partner 1 goes through the gauntlet while Partner 2 rips through merkins, squats and LBC’s (50 was the # I believe).  Bolt set up about 12 cones w/ rope weaving between and across each of them making the army crawl almost impossible to keep your butt that low to the ground (at least for a guy w/ a big ass like myself).  Obstacle course goes as follows:

  1.  Broad jump to cones
  2. Army crawl 10 yards under rope
  3. bear crawl to sand bags
  4. Curl sand bags
  5. Weave in and out of 6 more cones touching each as you pass
  6. Sprint back to finish

We closed it out w/ some good discussion around the recent events in Florida and engaging God on the little battles throughout a man’s day.  Thanks for the chance to lead Smuggler.  Always a pleasure w/ this group.

ChaChing

 

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Exten(d)uating Circumstances at Beyond Pantheon

The Beyond workouts initiated by Maximus at the start of this year are meant to test the PAX physically with black diamond-esque workouts, along with “extending” the Q in personal ways that may not occur at a standard workout. I jumped at this opportunity when presented and I recommend it to others to consider doing the same.

My Beyond topic was not going to be easy for me, and not known by many PAX. But I truly felt the need to use Beyond as a step moving forward and I have faith in support of the PAX. While my backblast is a little delayed, it is not for lack of thinking about how I was to write it up. I had already done a lot of thinking about it for weeks leading up to my Q.

The workout side of my Beyond was going to be tough and I’m sure the PAX who planned on posting knew a little extra running was coming.

As PAX were arriving, I advised to get their stretching in as we would be jumping right into the workout. A couple PAX arrived expecting Pantheon but were nudged into Beyond for a total of 12. Disclaimer given especially to modify as needed…but to try and push yourself.

I planned to speak in 3 parts during the workout about my spirituality, starting with my background (past), followed by my current status (present) and finishing with how I hoped to move forward (future)…hopefully with direct PAX help.

Before beginning the workout, I asked the PAX to keep an open mind and not to take anything personally. I needed them to bear with me as I knew only one way to speak on this topic and that was to be straightforward about my life experiences and observations. But as I get older, I see my mortality (and possible salvation) at hand.

I first told of my past as it pertained to religion. I was not raised in a religious family. I went to church a couple times, sometimes with my grandparents. Of course I was around Christianity my whole life, but I had no formal education. I told the PAX what I learned of religion as a child amounted to what I saw on tv…the Jim Bakers, the Benny Hinns, etc.  And what I was remember was a lot of asking for money and reading stories like those of older people giving away their life savings to guys like them. In college, I had some discussions with two brothers of the previous partying-type who had recently found God. So, my background is more logical and scientific without faith, or a faith ‘base’.

(I am sure this backblast may miss some things I talked about at Beyond, but possibly add a few things, too)

We moseyed around the school parking lot loop to the start of the straightaway for some “Burpee Miles”.  Our burpee miles were shortened for the .3 mile loop and consisted of 15 burpees, immediate sprint the straightaway cone to cone about :30,  jog around the loop back to the first cone. Rinse and repeat for 3 laps.

We went back for the 6 and crossed to the field for a break while I covered my “present” (or near present) within the last couple years.  A few years back, I used to have lunch meetings with a friend to discuss his Christianity and my spirituality. He always referred to me as a seeker. Some of the best discussions we had was coming at it from the point of view of Jesus as a man on earth. He loved everyone no matter the skin color or religious belief. He treated everyone equally. He had empathy for all men. He believed in good behavior by men.  I have taken this to heart and apply it to experiences in life, social issues, political issues, etc. Very simply…what would Jesus do? What would Jesus say?  Are people around me acting in a manner that Jesus would support?

I told the PAX that in quiet moments, I talk to God almost every day…even if I don’t have him defined by a book or even if I don’t know if I believe!  I ask questions, I ask for forgiveness for myself and I apologize for a lot of bad behavior that I see in the real world. I thank F3 because I know that without the opportunities that F3 has afforded me in this area,  especially seeing the positive things that faith offers, I would be nowhere near the seeking point I am now. While the F1 and F2 are of course important, its the 3rd F that is most consequential for all of us.

Our field work consisted of a continuous cycle through of exercises individually while each PAX put on a 40# ruck sack and carried a 30# sand bag overhead while crossing the soccer field and back. The exercises were, 25 each:

  • bombjacks
  • clap merkins
  • jump lunges left and right
  • plank jacks
  • squat jumps
  • reverse merkins
  • squat calf raises (a Tesh special)
  • plank shoulder taps

Much to the PAX dismay, we had time for 2 more burpee laps but with the burpees reduced to 10.

In COT, I addressed my “future” and how I move forward from here. I asked the PAX present, as I am asking any PAX reading this now, to reach out to me to discuss their faith….as of this writing a couple already have.  I need to reach out to Whetstone and continue pursuing in various ways. I will add here that while reading verses is ok, relating your personal belief system to me and how it applies in the real world is what I feel I need to hear. Tell me how you came to believe and about the positive ways your faith affects your life.  I see a lot of negativity in the real world, and our past history, and these things weigh on me heavily.  But be warned, if you take on this challenge that I present, there will be hard hitting questions and topics that I am not addressing here.

But I will continue seeking and ask for your help in the journey.

Bolt

Forgive me as there was more at COT but I waited too long for this backblast.

 

 

 

 

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