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.

 

 

 

 

TClap |
19

So you did the Yeti, but we conquered Alcatraz!!!

So you did the Yeti and you missed an awesome Alcatraz 60 degree morning! I am very proud of the men! We had an FNG! My youngest brother from Ballantyne joined us for the beatdown. Goes by the name Tapper now. We’ll see if that sticks in S.O.B.

Theme: WORRY:

1 Peter 5:7 – Cast all your anxiety on Him because He cares for you.

Isaiah 41:10 – Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Warm-up:

Dynamic Stretching:

Jog – 1 min

High Knees – 70

Butt Kickers – 70

SSH – 14

Toy Soldiers – 35

Lateral Shuffles – 10

Squats – 12

Alternating Forward Lunges – 10 (5 each side)

Single Leg Diamond Merkins – 8-9 each side, single count merkins

Single Leg Toe touches with other leg going back – 5 each side

Piper Peters – 10

Rolling Crucifix – 5 each side

Table Twists – 5 each side

Worrying will not stop the bad stuff from happening. It just stops you from enjoying the good.

Worrying is like a rocking chair. It gives you something to do but it does not get you anywhere.

Breathe Today’s Challenge: Drive yourself to get better today.

Field Work: Cross Circuit Super Super Set: 50 seconds on, 10 seconds rest and transition to next exercise. Two rotations:

Jump rope

Single leg burpees- aim for 10 minimum

Frog Long jump

Jax merkins-aim for 20 minimum

Fingertip dips-aim for 20 minimum

Bear crawl

Dips to failure

Max Pullups with sprint back to starting place on field

Sprint b/w cones

Starfish crunch

We were tired at this point, but . . .

Decibel takes over!

3 sets of 20 pull-ups 

3 sets of 30 abs (Rosalina, X and O’s, Big Boy sit ups)

3 sets of 40 squats

3 Times running down an ugly hill and back

COT: Naming the FNG: Tapper. Having fun with that one. Announcements, praises, prayers, reminders that we don’t need to worry (see quotes above).

Thanks for the opportunity, Smuggler!

TClap |
1

Creative Misery at the Rock

When Smuggler organized this Q combo, he must’ve known a lot of PAX were looking for that Saturday morning push. After some banter back and forth between the WEP Q’s and us Alcatraz Q’s, we were pleasantly surprised to see car after car after car roll into Runde Park this Saturday morning. The weather was warm and the PAX were primed with the early mumble chatter. With the typical “don’t hurt yourself and don’t sue if you do hurt yourself” disclaimer, we took a very abbreviated (10yd) mosey to the right side of the parking lot (a slight teaser for what was coming).

Jog to the other end of the lot and back then repeat.

Walking lunges 1/2 way down then high knees to the end. Same thing on the way back to the start.

Windmills & deadlifts to warm up the legs a little more then mosey to the top of “THE HILL”

PAX squat for 20sec then jog to the base of the hill followed by an all-out sprint back to the top of the hill and squat for the six.

Repeat for a 40sec squat hold then the jog down/sprint up and squat for the six.

Repeat for a 60sec squat hold then the jog down/sprint up and squat for the six.

Find some curb and 50 calf raises each leg.

Mosey to the field for a circle up.

This was when I think they really lost my mind…Lt. Dan’s (1 squat and 4 jumping lunges (2ea side counts as 4)) and we went to 8:32 before handing it off Tesh!!

With Tesh on Q, you just had a feeling this was going to get bad.

With the PAX in a very long plank:

5 Merkins

10 Mountain Climbers

5 Merkins

10 Peter Parkers

5 Merkins

Various Tesh-approved CORE exercises

Mosey to the fence line:

Merkin-Turtle crawl (can’t explain…you had to be there)

10 Merkins

Bear Crawl 50yds

More Tesh-approved CORE exercises

10 Bombjacks x 3 rounds

Mosey to the playground and split into 4 groups

Rotate through 5 pull-ups & 10 dips. For those waiting, hold the Al Gore pose.

Yet more Tesh-approved CORE exercises

Repeat the above 2 lines

Closed it out with 6min of Mary which couldn’t end fast enough.

Announcements: Yeti (Newsletter), Reading in Paradise

Prayer Requests: Praise for Palmer family, Cornerstone’s family, continued prayers for the Family & Friends affected by the recent tragedy’s our community has experienced, our officers, job transitions, marriages.

I’m sure Smuggler will get a little verbal backlash on this but hey, it made us better and everyone crushed it.

Maximus & Tesh

TClap |
6

All The Jacks

Alcatraz has so many options for doling out the pain. With the recent snow there was still areas of ice so decided to stay on campus and use those resources.

Warm ups: SSW (Jumping Jacks), Hillbilly Walkers, Imperial Walkers, Seal Jacks, Merkins, Squats, Plank Jacks, Mountain Climbers, Squat Jacks, LBC, Flutter Kicks

Four Corners on Field:
Wind Up
1st Corner 20 – SSH
2nd Corner 20 – SSH, 15 – Squats
3rd Corner 20 – SSH, 15 – Squats, 10 – Merkins
4th Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees
Unwind
1st Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees
2nd Corner 15 – Squats, 10 – Merkins, 5 – Burpees
3rd Corner 10 – Merkins, 5 – Burpees
4th Corner 5 – Burpees

Partner Up
Wall: P1 – Wall sit, P2-Bear Crawl, Flap jack – Crab Walk, Run to Fence
Playground: P1-20 Dips, P2-step ups, Flap Jack 3x
Benches: P1-Derkins, P2-Run to end of parking lot Flap Jack

COP2: SSH, Loungers, Big Boy Sit-ups, Box Cutters, Peter Parkers, Saved the best Jack for last – Jack Webs

COT

Always honored and appreciate the support.

Cornhole
Out

TClap |
1

Let’s Get Physical!

11 Strong for a Jane Fonda inspired warm-up with Gecko to start things off along with a short mosey up the road and back we did some leg movements that may or may not be PG13!! We even had some karaoke and music provided by the PAX.

After a nice warm-up Gecko took us to the “Hill” for some hill repeats

1st round was plank at the bottom while  partner one runs to the top and back

Round 2 was Carolina drydocks while the other ran

Can’t remember if we made it to round 3 but I do remember being handed over the Q

So we mosied over to the wall to do some dips and derkins

1st round was 30 dips and 20 derkins

2nd round was 25 dips and 15 derkins

3rd round 20 dips and 10 derkins

10 count between rounds

mosied over to the field and kept our partners for a 4 corner burpee fest!

1st partner stays back and does LBC’s while partner one runs to the next corner and does 5 burpees (Flapjack) comeback and pick your partner up to go to the next corner

Partner staying back does SSH while the other partner runs to the next corner and does 10 burpees (Flapjack)

1st partner stays back and does LBC’s while partner one runs to the next corner and does 15 burpees (Flapjack) comeback and pick your partner up to go to the next corner

1st partner stays back and does Squats while partner one runs to the next corner and does 20 burpees (Flapjack) comeback and pick your partner up to go to the next corner

After the last round we mosied to the parking lot to do some flutters while the other partner runs across the parking lot and back (flapjack) Repeat 6 times

Finished up with a little AB Lab

Fun times!

Thanks Italian Job for coming across the river and enjoying Alcatraz for the first time! Glad to have you!

TClap |
3

Pre-Joe Davis and 6 PAX words

Dynamic warm up of lunge twists, toy soldiers, back extension/inch crawl, arm circles and shoulder pulls.  Mosey to  field 1, take a lap and circle up.
.
 COP, all in cadence:
.
  • SSH x 40, Merkin x 10, IW x 20, CDD x 20, Slow Squat x 20, Crunchy frog x 10, Makhtar Jai x 20, Windmill x 10, Diamond merkins x 15, LBC x 25
  • Mosey to playground and split into 2 groups:
  • Group 1 does 10 pull ups while group 2 does 20 dips (flapjack).  Repeat two more times.
  • Mosey to the concession stand wall:
     Peoples chair with overhead hand clamps, recover and shake ’em out
     Lunge walk to the end of the infield, and then jog back
     Peoples chair part 2 with overhead hand claps
     Crabwalk to the end of the infield
 .
Hand off to Bolt
 .
  • Figuring in the cold, this was the running part of the workout. 5 cones were evenly distributed across the entire parking lot. With many going to Joe Davis, we targeted 20 “movement” minutes.
  • The layout was to run to each cone and do a designated exercise x5 with a full length parking lot sprint back. The catch was each PAX took turns picking the exercise for each run. During each ‘rest’ after every sprint, PAX took turns giving their word of the year with a brief explanation and goals that applied to that word.
  • While I do not remember which 6 exercises were chosen, burpees were definitely in there. And I assure you, we did not get cold for those 20 minutes.
  • The words of the 6 PAX were as follows (thank you to CrabCakes for helping remember the words at our kids’ basketball game):
 .
  1. Open – Sugar Daddy
  2. Joy – Crab Cakes
  3. Enjoy – Tesh
  4. Shady – (Positive)
  5. Smuggler – Consistent 

.

Seek – Bolt – I expanded on my word and let the PAX know I want to seek to improve in all 3 F’s, but especially on the 3rd F. I need to seek to take advantage of the resources available through F3. I need to be more willing to reach out to seek assistance to improve physically, mentally and spiritually. Especially though on the 3rd F, as a ‘seeker’, I need to reach out and ask the PAX for assistance. If you have read this far and wish to extend your experience to me, please reach out and do so.
 .
Announcements, prayers and praises were fairly quick with a dash to Joe Davis!
 .
Noting here I got to spend time with Sparkplug at Joe Davis who I normally only see every so often at Alacatraz! Good talks, Sparkplug.
 .
Thanks for the opportunity to lead. Apologies to Senator Tressel who quickly turned around his end of the BB and the delay was all my own!
 .
 Bolt
TClap |
2

JOE DAVIS + SPEED FOR NEED = IMPACT

In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

TClap |
3

THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

TClap |
18

The Fort pledge to help another Pax out

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

TClap |
4

Christmas Movie Trivia Loop

When Pusher and YHC realized we were co-q’ing Alcatraz, and the weather was predicted to be quite winter-like, we decided a Christmas theme was in order.  But we wanted something a little unique.  So, we landed on Christmas Movie Trivia.

The wintry weather showed up on cue, though more cold and wet than snowy and Christmas-like.  “No matter” said the 12 pax that posted ready for the physical and mental challenges.

Pusher started us off with a jog intentionally avoiding the path around the ball fields.  We moseyed to a few different intersections near the park for various warm-up exercises, including SSHs, merkins, peter parkers, and a few others, while playing a little frogger.

We then moseyed to the bottom of a steep hill and partnered up (size no matter).  Partner 1 took the hill, while partner 2 held a squat.  Flapjack.  Repeat 2 additional times.

We then moseyed up the hill half way, and lunged the rest of the way.  Pusher then took us back to the parking lot where we started and turned it over to YHC.

We moseyed around the parking lot, then to the path that circles the park, where the first of about 30 cones was sitting (each about 10-20 yards apart, all along the path).  And so began the Christmas Movie trivia challenge.  Here’s how it worked:

  • On each cone was a trivia question.  Upon arrival to the cone, the question was read aloud.
  • While pax pondered and discussed the question, an exercise was performed, which was dependent on the movie.  Here were the exercises (some of which we didn’t get to):
    • A Christmas Carol – 10 high jumps
    • A Christmas Story – 10 Plank Jacks
    • Christmas Vacation – 10 Mountain Climbers
    • Christmas With The Kranks – 10 Bombjacks
    • Deck The Halls – 10 Plank Punches
    • Four Christmases – 10 Sumo Squats
    • Elf (My Favorite!) – 10 Squat Jacks
    • Ernest Saves Christmas – 15 Hillbilly Walkers
    • Holiday Inn – 10 Morning Wood
    • How The Grinch Stole Christmas – 10 Russian Twists
    • It’s A Wonderful Life – 10 Dry Docks
    • Jingle All The Way – 10 Run Stance Switch
    • Nightmare Before Xmas – 10 Crab Cakes
    • Miracle On 34th Street – 10 Merkins
    • The Polar Express – Bearcrawl to next cone
    • Scrooged – 10 Monkey Humpers
    • The Santa Clause – 10 Chop Sticks
    • Santa Claus: The Movie – 10 Speed Skaters
    • White Christmas – 10 Donkey Kicks
  • Once the exercise was done, pax had to agree on an answer.
    • If the answer was correct, pax moved on to the next cone
    • If the answer was not correct, pax had to do one or more penalty exercises.  Here’s how the penalties worked:
      • 1st incorrect answer – 10 burpees
      • 2nd consecutive incorrect answer (i.e. at next cone) – 10 burpees AND 100 yard run
      • 3rd (or more) consecutive incorrect answer (3 cones in a row)- 10 burpees AND 100 yard run AND 10 merkins
      • After the penalty was served, pax moved on to the next cone

We got through about 25 cones (with a score of about 50%) before running out of time.  The questions were tough, and thus we clocked in over 100 burpees.  I won’t post the questions/answers here in case any pax want to reuse this weinke, or a variant thereof (contact me on twitter if you’d like the questions and answers).

Moleskin

It was a privilege for Pusher and YHC to lead the workout at Alcatraz.  Pusher talked about how thankful we are for F3 and the amazing HIMs that make it so great, including and especially the pax posting to Alcatraz.  For me, what has made F3 so life changing isn’t the organization, or structure, or exercises or cool gear; it is the men of F3 that invested their time into “FNGs”, long after their first post.

If you are a man that a fellow F3 pax has invested time into, my encouragement to you (and to me) is to find a pax in F3 that could benefit from you pouring into them.

 

TClap |
3