Author: Short Sale (Page 1 of 19)

Early on in the pushing rocks challenge there was a bit of mumble chatter about a certain man. Not just any man, but one that was an OG and not just any OG, but the one at the top of the fitness mountain top. He lived in Dallas within a few burpee long jumps of the Old School. He had a pull up bar in his front yard, old tires for high-steps, a plyo box. Yes, his front yard looked like a miniature Spartan course. where not only did the man train, but they held family training events. Overweight Dallasians, would amble by and be in awe as this chiseled speciman carved his body into lean mean, fighting machine. And then his grandmaw’s house became available, and he left us for the hood on the Charlotte west side. He linked up with the Charlotte elite and make no mistake, he was one of the elite. But he was only part of the Gastonia region in legend, a Kotter if you will. He would catch some flack from time to time; would he ever join us again? An like the phoenix rising from the burnt ashes, that day came.

Warm-up:

• SSH IC x 100
• Don Q x 1000
• Brief disclaimer: “If you want your ass kicked, follow me…otherwise suck it!”

Mosey:

We went on a 10 mile run at a 6 minute pace. It was brutal…only stopping to sweat every now and then. Was this David Goggins that came to Q? We pressed onward circling back to the first stop at Parkwood Baptist Church. Hardly out of breath, the Q calls for 100 burpees. Next are parking lot 11’s – Mike Tyson’s on one end, lunges on the other. We discussed the upcoming re-match of NC State vs. Duke – the Q is clear as to where his allegiance lies despite the name on his diploma. At the end, he asks for a negative 10 count – we’re already late for the next stop. We perform burpee-long jump lunges to the next stop at the Veteran’s hospital no less than a mile away. We arrive at the bottom of a steep hill with a 10% grade. Time for Triple Nickle – SA grins broadly, it’s as if the Q stole his simple Weinke (minus the 15 miles we’ve run already). Diamond Merkins at the bottom followed by Big Boys at the top while holding a small boulder over-head. We carry the boulder up and down the hill that makes the Crowders back-side trail feel like Sunday stroll. The PAX are gassed and the Q tells them to suck it up – this is the warm-up.

We do an Indian Run for the next 6 miles hitting the greenway and circling through Sherwood n/h. We arrive at the elementary school – there is a bull dozer in our way – the Q lifts it with one hand overhead and tells the PAX to cross under – Holy Shit, Moses just parted the Red Sea (yes there is irony is cursing and quoting the Bible – the Q doesn’t give a shit – onward!). We arrive at the track – the Q hands out 50 lb weight vests and says to put them on NOW!. He then calls 3 exercises: Hand Release Merkins, Squats, and Flutter Kicks – SA is beaming with joy. The first round is 5 reps – run a lap and if you don’t return to start in 60 seconds, a 25-burpee penalty. We barely make it back. Round 2 is 10 reps with a 40 second return: we miss and do the penalty. This event goes on for eternity all the way to 50 reps and then the pyramid scales down the other side. The PAX can barely move at this point. Q looks at his watch and says jail break back to the AO! The Q tears out like Flash Gordon chased by lightening – the Q wins. The rest of us stagger into the parking lot. There is one minute left – burpees until time is called.

COT – extinction run in May, Goonie, Community Foundation Run. Prayers for the PAX that survived and those that didn’t. Happy Easter.

Moleskin – don’t invite David Goggins to Q and if you want a solid beatdown, reach out to Pizza Man, he’s a giver.

Thanks for the Q PM – enjoy spring break.

Parts of this story are true and others are fabricated – figure it out yourself, or better yet – don’t be a puss and post when Pizza Man Q’s and feel the pain (in a good way).

I am not a “life-long” NC State fan. My dad is an alumn of the University of North Carolina so I grew up pulling for the Tarheels. That lasted until I became a freshman at NC State in 1989 and then I became part of the Pack. Ever since the primary sports athletic teams have not done all that hot. Got rid of Valvano, then Sheridan left in football. We’ve had some glimpses of success, but nothing sustained. Meanwhile our brothers up the road have several basketball National Championship trophies added to their shelves. This year’s basketball team was good, just not good enough. Plenty of discussion among fans and on the message boards about Keatts status as the head coach. The Big Cheese himself has been saying “Keatts gotta go…” for weeks now. The challenge with today’s college basketball is free agency without a salary cap. We’re in a different world these days and I don’t envy a coach that has to recruit new high school seniors, tranfer portal and re-recruit their own team. NC State was more or less a pick up team last summer and it takes time for coaches and players to learn the system, each other, and all the aspects of playing the game at a high level. Entering the ACC basketball tournament, State had little shot to win nothing more than a few games. No team had won 5 games in 5 days before. Keatts challenged his team “Why Not Us?” The guys bought in and have been on an amazing run with 8 wins in a row. I’m not sure State has won 8 basketball games in a row in years. After the historic ACC Championship win, when I’d expect their energy to dissipate, the team continues to prove me wrong. As I have told my daughter who is in the final month of her NC State experience, being a Wolfpack fan teaches perseverance. Maybe, just maybe, the curse has skipped my generation and will open a new chapter for Pack fans. For now, we’ll enjoy the ride as long as it lasts.

Oh – Monday I led a workout at The Sandlot – want to know what we did?

Warm-up – same stuff, different day. We had an FNG, Will Windley brought by Amazon, so I had to cover the 5 core principles and the disclaimer. Bob the Builder posted again – keep it up BTB.

Said the pledge and moseyed to the KFC parking lot – grab a rock – size matters. Use the curb with your plant foot for step-back lunges holding the rock. This is a great variation b/c the slight elevation makes your muscles work harder than usual. I felt this extra sore area the next day – I’m sure the PAX did as well.

• Elevated step-back lunge w/ the rock 10 per leg
• Squat and Press w/ the rock x 20
• Reverse Crunch with the rock overhead x 20
• Repeat circuit 2x for total of 3

I asked the PAX did they want to keep their rock? Only Winehouse did, majority overruled, dump the rock and follow me to the Food Lion parking lot. Partner 11’s – yes, your reigning Q of the Year has some tricks in the bag and this one is a crowd pleaser. It’s not as difficult as it sounds. I didn’t even need signs, props, or scantily clad women to assist.

Partner 1 on the north end of the parking section, opposite Partner 2. Each begins with 10 Plank Jacks and moves toward their partner, meeting in the middle for 5 boo-yah merkins, then continuing to the opposite side for 1 shoulder tap (count 1 side). Reverse course to run back to your start but again meet your partner in the middle for 5 boo-yah merkins, you get the drill. The 5 merkins ends up being 50 total, plus the shoulder work on the planks – so the PAX were feeling it. Why not add some more? But we’re running low on time, so 7’s instead of 11’s. Individual this time…6 Mike Tysons on one end, 1 jump squat on the other, nothing dirty in the middle. We made it back to the parking lot with a minute to spare.

COT – prayers for Turtleman, Huck, the Hall family. Announcements – Community Foundation run 4/13. FNG Will Windley, grew up in Gastonia, graduate of Gaston Christian. His best friend was the guitarist for Luke Combs (yeah – the guy that left, from Gastonia). Will works at BofA and Merrill Lynch, so we went easy on him naming him “Bull” welcome to the brotherhood.

The NC State Basketball tournament theme, “Why Not Us,” is simple but prescriptive. Could be applied to any group or any person. If someone is going to win, Why Not Us? Obviously there has to be talent, strategy, and execution as part of the equation, but having the freedom to perform is a big part of that and belief. When the next opportunity for you to lead comes before you, maybe its your time to shine: “Why Not You?”

Go Pack!

Short Sale

I have been working to line up a very special guest Q with this and the final weekend of March held open pending their schedule. I confirmed the special guest Q will happen next week (more to come on that announcement this week, but I’d start thinking about attending GasHouse next week #justsayin). What the Site Q failed to do was get a real Q for this morning. So that meant last night YHC had to piece together a Weinke. The forecast was calling for rain, so that meant finding some coverage. When my alarm rang this morning, I checked the weather – cloudy but no rain…good sign. I quickly wrote a new Weinke and stuffed both in my pocket.

The circle formed at 0655 and two younger kids were standing there. Apparently, they were not lost, and Linus didn’t abduct them. One was a familiar face, but he was much taller than the last time I’d seen him. Turns out they are JK2’s kids: Bob the Builder and X-Wing. We learned dad fart-sacked. Allright – that’s 2 Kotter Points for me Hunchback (unwritten rule is the Q gets to claim Kotters that show up on their own, at least that’s what Sargento told me). A few others rolled in including Nutria bringing an FNG. That meant a full disclaimer was in order. Now – it’s gametime.

Warm-up:

SSH, Imperial Walkers, Toy Soldiers, Side to Side Lunge, Arrows all IC x 10; we said the Pledge and departed.

A misty rain was in the air but much better than a downpour. We hustled to First Presbyterian Church in the front circle to use the benches.

• 20 step-ups
  • 15 dips
  • 15 derkins
  • 30 SSH
  • Repeat x 2
• Set II:
  • 20 Bulgarian Split Squats
  • 15 dips
  • 15 derkins
  • 30 SSH
  • Repeat x 2

Mosey to the back of the church and behind the boy scout hut to borrow some stones (size will matter). We then re-located to the entrance of the boy scout area and base of the driveway to the youth pad and split into groups. Whoopee and me vs. Seuss, JJ, and Bob the Builder…jk…no games today! Partner 1 got into a plank and Partner 2 placed the stone on their back for added weight and so the core would be worked stabilizing the stone. Partner 2 then ran toward the church and up the slight incline to execute 3 burpees before returning and replacing their partner. Two rounds each of that. Set 2 had the partner hold the stone overhead and Set 3 had the partner hold in a static half curl. Again, two rounds each with P2 running and doing 3 burpees. Put the stones back and then mosey up to the youth pad and under the shelter for 10 minutes of core.

• Table-top crunch – place your feet against the wall with knees bent 90. Do a sit up and touch the wall.
• Wall taps – legs straight in the air, bend knee and tap the wall
• Australian Peter Parker
• Elbow to Knee crunch
• Knee to Elbow crunch
• Pretzel crunch right, then left
• Full leg raise, tap heels at the bottom and do a butt lift when legs are overhead
• Alternating right hand to outside left foot and then left hand to right foot
• C-sit slow bicycle claps
• American Hammers
• All reps x 20

Arrived back at 0801. Announcements: Convergence 4/13 at the FUSE and Speed 4 Need. Prayers for Turtleman, Huck, and the Hall family.

COT: Nutria’s son: F3 Goofball is a boy scout and provided a sales pitch to support his effort to attend Boy Scout camp this summer. Anyone needing someone to sell ice to an Eskimo or maybe an air conditioning system, start recruiting Goofball now, maybe throw him some NIL money because he will be in demand in about 10 years. I think we all began raining cash for the Scout gift cards, chocolate, and meat sticks! Did I mention he was selling meat sticks? Because any F3 man trying to build their soccer arms could use some Meat Sticks, ASAP!.

After the epic sales pitch, we began to name the FNG, Adrian Vaccaro. Nutria brought him (points for Nutria) and he stayed for the Pain Lab so he’ll officially be in El Toro’s backblast. But when it came to naming him, we couldn’t get “Meat Sticks” out of our head. About like the years ago when Allen Take was hell-bent to name someone Squirrel Nut or something like that. Well, despite the PAX chanting Meat Sticks, we let Adrian tell us a little more about himself. We learned he played football in high school, both ways, and as a linebacker, his most memorable play was a strip-sack fumble recovery. Therefore we introduce you to “Meat Sack,” welcome! Coffeteria was held at Alchemy downtown that opened this week. The coffee bar is owned by the same person who runs one in Belmont. You had Seuss at coffee…we may add that to the rotation. No games were officially played today, because that is how the GasHouse rolls.

The core group participants of the GasHouse are gathered in a Kia Sportage, traveling the hills in Watauga County in the annual Mortimer. My original thought as the bootcamp Site Q was to fold in with the Pain Lab led by the Big Cheese himself. Earlier in the week, Flintstone encouraged me to keep the bootcamp Q because you never know. There is a reason he’s the Nantan – he was correct. Despite an ominous forecast of rain (at least it was low 50’s) I reviewed some old workouts and extracted a few ideas to build the newest Weinke, keeping in mind the conditions were going to be miserable and Flintstone’s knee is a bit jacked-up at the moment (speaking of – where is the Jacked Up Leg these days?). Sure enough this morning, it was a steady rain, but not terrible – the only thing more terrible is running all night long on mountain roads and trails (shout out to the Mortimer team HRB). I posted the flag and the circle gathered. Turns out we have some men that bought into the core principle #3 that we do this outdoors, rain or shine. I shared this and the other F3 Nation Core Principles in my disclaimer this morning because Hei Hei brought an FNG – Joshua Owen (more on him in the COT). Sargento asked about 2 minutes into my disclaimer if there would be a workout? Of course – here ya go:

Warm-Up:

• Toy Soldiers IC x 10
• Good Mornings (no cadence, just down & up) PAX didn’t count so we did more than 10, I think
• Alternating right over left (not patented though!) and good morning – what a combination! PAX were confused at this routine. But the chick on YouTube that I saw leading it was hot so guess that was the difference – Q-fail #1
• Side to Side Lunge IC x 10
• Imperial Walker IC x 10
• Another New Thing – Squat hold + Squat jump Stack. Lower to a squat, hold for 1 count, explode into 1 squat jump; lower to squat hold for the count of 2, do 2 squat jumps…you get the idea. PAX chattered a bit…when I got to 6, they really groaned so I knew I had to go to 7 and that was all my legs could take – it seemed to be a crowd pleaser so this will find its way into my rotation.

We split and to my surprise, six men followed me out of the parking, including the FNG. Glad I thought about what I was going to do on this Q. So, we hustled across the street to the back of the pharmacy building beside the library. Hot Corner said he’d do the boot camp as long as I didn’t make him lie on the wet ground – I gotcha big fella. We began under the covered awning against the brick wall for this routine:

• Hip Slappers x 10
• normally would bear-crawl but opted for the lunge walk instead
• Merkins x 10, mosey back to the wall
• 3 rounds
• Round II
• Dirty Hook-ups x 10
• Backwards Lunge Walk
• Parker Peter x 10, mosey back to the wall
• 3 rounds

Find a partner for the Dora

• Merkins x 100
• Imperial Walkers x 200 (count both sides)
• Flutter Kicks x 300 (count 1 side)
• other partner takes a lap around the building – Hei Hei said he was down with this running

Need a change of scenery but it’s raining harder now…let’s move to the front of the pharmacy for the good ole Route 198; “What chu say Willis?” It sounds complicated, but really its not. Instead of 1 exercise to stack, you have 3. Do it 11 times and you have 198 reps. To make it easier, the set combination works well because you begin with a shoulder tap, then a plank jack, then a burp (aka “in and out” – insert Michael Scott tag line “that’s what she said…”). Without 11 light posts, we used the brick columns on the pharmacy building as our exercise markers, so not much more than a few steps between. But doing the routine at set 5 and set 6 was a grind since it was an up and back routine. Since I had not practiced this, I soon realized, and hopefully the PAX did too this constant plank really burned the shoulders – point noted…another one for future Q’s. Upon completion, I had about 20 minutes left, and my Weinke was exhausted. Now time to make up some shit…we’ll stay under the porch for some core work.

• LBCs x 10
• Reverse Crunch x 10
• Alternating kick with clap under x 10 (I’d have to demo this)
• Run across the parking lot and return; do the circuit x 3
• Set II
• Penguin Crunch x 10
• 90 Degree Toe Touch x 10
• Alternating Leg Drops x 10
• Run across the parking lot and return; do the circuit x 3

That was it. The rain was now in a steady downpour, and we had only a few minutes to return to the AO. Q decision supported by the PAX to do the COT on site.

Prayers for Turtleman and Jackson Hall; Announcements for the Food Ruck and Community Foundation Run. Our FNG was pushing the whole time. At 38 years old, Jonah Owen is obviously fit and seemed to embrace the craziness of this brotherhood. Originally from Oregon before living in Alaska with his wife to be near family, he migrated to this area to train people on moving dirt and grading. We tossed out a few ideas, but I liked Band Camp’s suggestion of “Daylight” and we welcome him to the fold. What a first post in the miserable rain. Honestly, I wasn’t thrilled with the idea of an hour in the rain but to switch the mentality – I can do about anything for an hour…well maybe not everything but working out in the rain and it’s over 50, so it won’t kill me. Pleasantly surprised at the numbers we drew this morning. Band Camp was back for like his 3rd or 4th Saturday straight – even without his dad posting – strong work BC, keep it up. Normally Cheesesteak has stuck at the Pain Lab on Saturdays, and it was good to have him at the BC. Hot Corner’s first post to the GasHouse and Hei Hei was back again. The mumble chatter was light, but Flintstone kept me in check. All in a day’s work at the GH. Thanks for the opportunity to lead…even in the rain. (Hey Hunchback – BB done in 4 hours – don’t put me on your list)

This past weekend, seven of the local Gastonia F3 Region rendezvoused in Austin, Texas to explore the capital city and see the local flair that “Keeps Austin Weird.” I’d also mention the primary event was to participate in the 31st running of the Austin Marathon which attracts an elite field, except we were not in that category, well, maybe Quiche is elite, but you already knew that. Really, this just happened to be the Texas stamp for Sargento’s version of Forest Gump where his personal goal is to run a relay, half or full marathon (a “thon” as we runners call them) in every US State. True to the Big Cheese’s EH’ing prowess, he often prefers the company of others to join him in these pursuits as some of you have joined the fun. This event was not a typical “sausage party” (more on that in a minute), as M’s came along for support, shopping, music, eating and drinking (Jen: “drink!, drink!, drink!). A last minute work fiasco had my M cancel on me, so I became Oompa Loompas +1 (or he became mine) and in a Weird town like Austin, we fit right in without much of a quizzical look. But not to worry, we all had separate rooms so you can leave the jokes in the lobby.

So, what’d we do? Most of the group partook in some epic Texas Brisket and BBQ Friday afternoon. I say most because I left Charlotte on a later afternoon flight. I did join just in time for happy hour Friday followed by music at the World-Famous Continental Club. Since I was the late arrival and missed the BBQ, I requested food and we hit the Whataburger for a late night “snack.” This venue also provided some entertainment, and a little concern. The poor homeless guy coming off a meth binge ran into the place attempting to grab the door-dash bag. It appears this is a regular occurrence for the Whataburger team that were on this quick and ran him out. Oh, but he decided to detox in the parking lot instead, looking like a one-act air-traffic ground controller with arms motioning for some invisible goblin to get in his mind through a small opening – to say crazy is being kind, but he did appear to be on meth, so there’s that. We safely exited the opposite side of the joint headed back to the Embassy Suites hotel where our flamboyant hotel greeter welcomed us a bit to eagerly (all weekend long) hey, but he loves his job. We then settled back at the bar for a night cap back at the hotel.

Saturday morning, we thought about finding a local F3 workout so we could grab at least 1 fricking point for the weekend since the race does not meet the “standard” of a Pushing Rocks Challenge (we see all you Dam 2 Dammers…); but we opted for the smart sack and a late breakfast (no liver mush on the menu – Broke was hot!). The cold front came in overnight pushing the temperatures into the 30’s and 40’s for the day which made for some brisk walks in downtown and Congress Streets where the bougie people (Quiche included) shop. In the heart of Texas and this shopping district are a number of authentic western stores. Broke’s eyes lit up like his Grandson during the 25 days of Christmas. Alas no boots were purchased, but the rest of us didn’t mind hiding inside for a little warmth between stores. Lunch was at Gueros Taco Bar, self-described at the best in Austin, and the crew agreed. More music at the Continental Club for some and naps for me and Oompa (separately of course!). Free drinks at the hotel happy hour and we migrated to a nearby Aussie sports bar for the last meal of protein and carbs. No night caps this evening.

Sunday morning: the Q declared we would meet at 0630 in the hotel lobby for the half mile walk to the start. Only the Q was late (really, are we surprised?). Finally, the Q arrived, and we moseyed into the gloom chilled to about 30 degrees. We arrived and found a corral for us to huddle and await the festivities. Between buildings and around people, the cold was temporarily held in check. Quiche had a sock on his head but when you are elite, you get away with that look. Broke had a red temporary sweatshirt (Broke – secret love for the Wolfpack, maybe?). Defib was the only brave one in shorts. Oompa went with neon, which he could have been confused with a highway hole digger, but he could be seen. Sarge opted only for one layer while JJ and I looked like we were headed to an arctic expedition. Finally, the gun sounded and among 17,000 entrants for the full, half and 5k, we slow moseyed through the start to officially start the race. 6 lanes wide and a gentle uphill grade for the next 3 miles would be our foray to this event. Mercifully there were two right turns and the parallel block descended downhill for almost 3 miles. Banking left, we then went to the western portion of the city near Steven F Austin High School which looked like a small college campus (everything is big in TX). The course was reasonable here for a few miles until completing 9 and we were smacked in the face by the beginning of Enfield Road which had a severe hill to welcome us to the home stretch, or so we thought. Mile 11 gave us about a 100-foot drop, nice, this is the way to end it but oh no, the Soul Crusher (Freight’s term of endearment) was waiting as we joined 15th Street and this beauty that covered a portion of the 12th mile. Even our top guys commented how bad of a location that elevation was in the race. Oompa and I just complained. JJ had the best attitude about it saying – “well, this is why I run the halfpipe every Tuesday.” Well stated sir. Eventually, we all made it across the finish line, some sooner than others, but everyone had accomplished a personal goal despite no PRs (that I’m aware).

Tired of this yet? Yeah, well suck it – reading this backblast is akin to my trek up the hills on mile 10 and 12. I felt like an 80 year old man on a broken tricycle.  We’re almost there…hold on. Post race celebration was a beer, Titos, and/or water, to the individual taste, followed by the breakfast at the hotel. The best warm shower followed and we suited up for lunch at an excellent place Quiche’s friend recommended called Bangers Sausage House and Beer Garden.  It had live music, outdoor seating, great scenery, a range of food and plenty of beer or mimosas. In addition to the locals many of the race participants gathered there as well. The food was fantastic, even though not everyone decided to get a sausage. So YHC, with a half rack of ribs, I became a popular fella, so much that Sargento kept picking off my meat. His M even became troubled by how much Sarge was grabbing my meat. I was in a sharing mode and scrapped off a tender rib for his own enjoyment.  (I know, not really matching the twitter headline you were thinking…). The Quiches and JJs headed back to the hotel for their Sunday flights. Oompa followed for a nap. The remainder sought more alcohol because Defib’s M declared “drink, drink, drink!” We acted like we were customers at the Fairmont hotel so we could take our respective leaks (at $700/night, that’s an expensive piss). After a donut food truck, we hit a bar or two before we went on a walking tour of eastern Texas to find the dinner reservation in the Houston suburbs. Sargento, our dutiful leader was sure of his GPS directions that every time Broke’s M (who was a trooper in a walking boot) asked “how much longer?” Like the good dad he replied: “Shut up and pee in the pickle jar!” Ok, not really, but I think everyone had the over on their steps that Sunday – but Onward we marched into a sketchy back alley. We witnessed small animal lots enclosed with thin wire containing live chickens, roosters, pigs, and goats, no wonder the Tex Mex in Austin is so fresh! Broke shared he really missed not packing his gun as we inched closer to either death or food. Finally, after our leader realized his GPS took us to the service entrance of LICHA’s, we circled to the front gate and took cover at picnic table in the front yard of this woman’s house. LICHAs Cantina is supposed to be the best but when Oompa began promoting the fried tongue, my appetite waned. Fortunately to make up for his navigation gaffe, Sargento began ordering pitchers of margaritas and the buzz quelled any fears of this being our final meal, not just in Austin but forever. Mercifully we Ubered back to the hotel.

One of the perks of staying at the hotel was the constant sale of a Hilton Rewards Program. Between them and the dancing inn keeper that warmly greeted us as we entered and exited, Hilton was certainly pushing their properties. So Sargento felt bad and booked a room in Las Vegas in 2025. It just so happens there is a half “thon” that same weekend. Anyone want to go? Probably won’t meet “the Standard” to get a point for it but hey it’s you vs you so gamble and run (not in that order).

Results:

• Quiche – 1:32:55 (#2 North Carolina finisher, #229 out of 9140 (top 2.5%)
• Defib – 1:44:25 (#4 North Carolinian)
• Sargento – 1:47:55 (#5 NC)
• Broke – 1:48:50 (#6 NC)
• JJ – 1:49:01 (#7 NC)
• Short Sale – 1:58:42
• Oompa Loompa – 2:45:49

Wayback on February 11th, I had the honor to Q the Coconut Horse. We had runners and ruckers getting some miles in for an unseasonably warm winter morning. Following the COT, we went inside for Q-Source which is in the “freestyle” period. As the Q I selected a topic that I struggle with at work which is Delegation. I have a team of 11 people that work directly for me that I can best describe to those outside my place of work that we are a triage unit for problem appraisals at the bank. When we have a unique property that doesn’t easily fit into the guidelines or our policy doesn’t quite cover it, out team searches for a solution. Additionally, when someone doesn’t like their appraisal (i.e. their value), we dig into it. While everyone has their responsibilities, I as the manager have to delegate various projects, tasks or strategy.

In case you’re interested, I’ll give a brief summary, otherwise, feel free to close this out of your browser.

Delegation in leadership not only helps get things done, but it also empowers employees by giving them greater autonomy. No leader can do all things at all times, and delegation is a key tool for boosting team and organizational performance and efficiency.

Key methods why you would delegate:

• Frees up time – manager focuses on the strategy (in F3 lingo – the “Next 43 feet”)
• Encourages Prioritization of Tasks
• Empowers Employees
• Supports New Skill Development

One method to consider in better prioritization (and time management) is to divide tasks into 4 quadrants:

• Quadrant I (Urgent and Important): You feel you are constantly putting out fires and operating in emergency mode. Most of the projects you are working on demand your immediate attention due to a pressing deadline.
• Quadrant II (Not Urgent and Important): You feel like you are on top of things because of careful planning, preparation and prevention. Apart from planning and preparation, you focus your time on high-leverage projects, new opportunities, learning and relationship building.
• Quadrant III (Urgent and Not Important): Most of your time is spent with activities that require your immediate attention but are not necessarily related to your top priorities. You spend a lot of time in un-important meetings, being interrupted and dealing with non-critical phone calls and emails. You feel as if you are constantly dealing with issues that are important to others but not related to your own priorities.
• Quadrant IV (Not Urgent and Not Important): You often feel like you are wasting your time. You spend a lot of time on busy work that is not directly related to your goals, social media, videos, games and pointless web surfing.

According to surveys – the best leaders spend 80% of their time in Quadrant II – Not Urgent but Important.

As always, we had a lively discussion with sharing of information among our group.

My VQ at the Pub coming years after this AO was created has a very good reason which proved correct Thursday morning. No, not because a poor deer was shot out of its misery as we moseyed (yes, that was true). Unlike Sunday mornings where the 0630 start ends “loosely” at 0715 with a 15 or so minute buffer for COT to be completed ahead of QSource. No, these running AO’s have a time constraint because I learned a few years ago when my turtle-like pace prompted Sister Act to announce: “Short Sale, we end promptly at 0615,” tapping his watch for emphasis, then continuing: “some of us have to get to work!” So, there was always some trepidation to Q the running workout. I don’t claim to be a runner, though I’m committed to participate in the Austin Half next weekend. Since committing to more running the past few months, I’d secretly hoped the by-product was I’d get a little faster, maybe even a sub-9 pace? But even with running more miles in a week than Flintstone on a Sunday afternoon, my legs have become heavy, and I feel like an elephant migrating in the jungle. Oh, well, F-That!

0530 – a large circle assembles to hear the route: “Run to Martha’s and back!!” I sped out of the gate, “Quiching” the PAX in my dust. Defib complains (was it a complaint? maybe it was a statement of fact – see Sunday Q-Source led by Stroganoff), Defib “states” I just ran from my house and will now run by it twice more only to return after the PUB. And? Just like when these clowns thump their chest on how hard their EC was before a Saturday bootcamp – “#1) Who asked you to perform EC? and #2 do you think the Q gives a shit?” 5 miles is 5 miles, doesn’t matter if it’s via a treadmill or if you run up and down your street 500 times. Soooo, back to the workout – I’m not a fan of out and backs, they seem pointless, and loops are more scenic. But if you can’t Q-it, don’t do it – so I knew Sister Act would be on me about a prompt finish at 0615, or so I thought. The route was designed for that purpose (and in case we saw a lame deer in the road get shot – bonus). I led the PAX for maybe 0.2 of a mile but the PAX began speeding by me. I even tried the blocking scheme on Sargento to no avail. Soon I had been quickly replaced by the entire population of PAX to last place.  “Don’t worry guys, Q has the 6!” Here is another thing I learned about being the slow poke Q of a running workout – it’s all about the ego – Everyone has to run as fast as they can. What if some 300 lb FNG shows up? I guess “sucks for them.”

Oh, well – F-That! Once I got 22 minutes and two miles down the route, I 180-ed and went back the other direction whence we came. I took a quick lap in a patio home community and then circled the long way back to the Pub via Duke Street to kill some time (still ended up at 4.5 miles). Waterboy and Slaw sped into the parking lot. Defib was close behind, disciplined to avoid breaking off the route and into his neighborhood (Discipline = Freedom). The others trotted in and then we waited. 0615 had arrived and still 2 PAX yet to join the circle. 0615.30 and still waiting. 0616 – Stroganoff tells me he has “the opportunity to attend work” (not a complaint!) and he must leave early to embrace the opportunity. 0617 – Defib also informs me he must leave to run back home (again, I think that was a statement, not a complaint, but he did not use the affectionate words of Stroganoff who is reading the book on not complaining). Ah, here we have our straggling PAX at 0618. I tap my watch to emphasize the time – “Hey Sister Act, I was told we end this AO promptly at 0615.” (Roscoe was his sidekick btw). SA shoots me a douchey look of disgust. I guess on his new work schedule his nap doesn’t begin until 10 am now, so he has time to lollygag on his pace and avoid another injury.

Prayers – we said ’em

Announcements – you know ’em

Day 1 of the Pushing Rocks’ Challenge I intended to post at the Pub but my M said she already had plans with her workout group. Well, what to do? Party of 1 at the newest AO that no one knew about. We’ve had defections in our region. F4, the Rhyne Alliance so now it’s just in time for the Pushing Rocks Challenge: F-THAT!

As it says in our guide manual DRED says we are “Freed to Lead” and with that as of 6:00 am this morning I executed that very plan to perfection. My alarm rang and I did what any Fartacker would do, I contemplated hitting snooze. Which I executed in one singular arm-swipe – oh Hell yeah, it’s on MFer. I snoozed for a good 9 minutes until the bell sounded once again. This time it’s REAL my friend. I sprang out of bed, went to piss and promptly returned to the fartsack for another Snooze period. At 6:18, I realized I was not going back to sleep (dammit) so I begrudgingly put on 8 layers of clothes so I could handle the shock of 29 degrees and walked outside to the launch point of the newest AO: Short Sales Driveway. I quietly wonder, ‘Where is Everyone? Don’t the other PAX know this AO begins promptly at 6:30 am sharp?” Huh, guess it’s a solo start – F-That!

So I moseyed 4 miles around my neighborhood (check Strava if you want to validate). It mostly sucked because my legs are tired from this half ‘thon training Sargento is forcing me to run. But fortunately for the Q, the mumble chatter was damn near silent.

After 39 minutes, I crossed the finish line and called it a day. At most running AO’s like the Pub, this is the time when bat flippers  like SA and Seuss bemoan the slow-pokes with expressions like “it’s 6:42, don’t this jack-legs know I need to get to work?” or so I hear…but not today, it was eerily quiet as I waited on the 6 to arrive – oh yeah, that was me. TIME!

COT: Prayers for my family, Turtleman, and batflippers. Announcements – Pushing Rock’s Challenge begins today, Folsom Winter Nationals on 2/10, and the Krispy Kreme Challenge in Raleigh – Sargento, JJ, and Short Sale are making the trek for this epic CSAUP, see Sarge for details.

Just like FRC and the Half-pipe got approved for the PRC, I’m excited to see F-That build roots as one of the newest AO’s in our region. The last time Short Sale (yeah I went 3rd person on you) started a cool new AO in McAdenville called Snooze, this must be an awesome place I should visit to get an exquisite workout from the First F Champion. Well you better check yourself before you commit to this epic endeavor. But if some of you PAX are wondering – what, where and when is this exciting new AO?

F-That –

• what day of the week? Whatever day Short Sale doesn’t post at F3 and decides to workout
• what time? when Short Sale quits hitting snooze and rolls out of bed
• where is the workout? Normally Short Sales house (bring your own block or kb)
• how long – depends on the activity
• what do you get? an epic beatdown

If anyone is interested to learn more – DM me. SYITG (or not)

Hey Hunchback – put me down for a point!

F-That!

Core Principle #3: Held Outdoors: Rain or Shine, Hot or Cold. F3 is easy when the temperatures are comfortable, say the 50’s to about 70 and without precipitation. In the winter months when it gets into the 20’s and 30’s, maybe add a layer or two to survive past the warm-up, but mix in the rain and the cold? F3 quickly turns into “F-that!” Such was the case this morning with the temperature cooling in the mid-thirty’s and a front delivering a steady deluge of rain. Hunchback and I agreed to swap workouts this morning but there is minimal shelter near to the Schiele Museum parking lot, so we discussed our best options to deliver a steady beat-down to any idiot willing to escape the fartsack (#leading). The contingency location of the First Presbyterian Church Portico would become the spot for the workout. I took the first half and Hunchback the second. Here is how the morning began.

Warm-up:

IC x 10: Toy Soldiers, Imperial Walkers, Arrows (missed you SA), Monkey Humpers aimed at the Ruckers arriving late. Now that Whoopee was there, time for Gravel Pickers. Since Whoopee and Roscoe disdain for the “warm-up” and opted for merkins, I extended the reps to 16. Next up on the warm-up list was Merkins (don’t f with the Q). No mosey, let’s get to work; split into partners:

Partner 1 grabs a jump rope; Partner 2 performs the exercise. 30 seconds on, 12 seconds to switch for 3 rounds of:

• HR Merkins
• Mountain Climbers
• Apollo Ohno

Heartrate is now elevated, let’s hit the cardio with a Every Minute On the Minute (EMOM):

• 10 Squats
• 5 Burpees
• 10 Merkins

This is a grind of steady work with limited rest before the next round begins. Scheduled for 10 rounds I had to Omaha after 8.

Next was the strength and core portion of the workout. There were 10 stations and a number of dumbbells, kettlebells, blocks, or bands to use. Timer was set for 40 seconds of AMRAP work with 20 seconds of rest to recover and prepare for the next station:

• 21’s – use a stretch band: 7 curls to halfway, 7 curls half to shoulder, 7 full arm curls
• Bent over flies
• Romanian Deadlift: 5 right, 5 left, continue rotating for the time
• American Hammer – use the medicine ball or weight
• Single Arm Shoulder Press x 5 while opposite arm does a static hold of a dumbbell/kb; switch after 5, continue until time
• Tricep chop – lie flat on ground, chop left, center, then right side AMRAP
• Reverse crunch w/ block or weight
• Hammer curl to Shoulder Press
• Palm up Renegade Rows
• Squat to Press (i.e. Thruster)

That was my time, giving way to Hunchback who’s playlist was not really Pain-Labish. He claimed the theme was cold or rainy – but slinging steel to Katy Perry is not really the vibe – even Whoopee agreed!

So I owe Hunchback a Q. I’ll scout for improved weather and look forward to seeing the Pain Lab regulars so I can test them for a full hour.

Thanks to the 10 other HIMS that posted in the miserable conditions. It certainly made the time go by in a much better way than if I had been solo.

On morning of December 10th it was raining sideways. Three idiots didn’t let the foul weather hold back their determination. A few others decided to brave the elements only from the parking lot to inside of the Harris Teeter where we discussed The Hero Code Chapter Four – Integrity.