Author: Short Sale (Page 13 of 20)

As with any idea, a tiny spark can ignite to drive a mission. Such is the case with Dam to Dam, a short relay from Lake Murray to Lake Greenwood in our neighboring state of SC. That is if you define 63 miles as “short.”  Here is are the exploits of a few men with just enough crazy to attempt this and a BB so the team can get the proper credit.  (Remember that a CSAUP only counts as one post, although I am not sure I agree).

Originally this was going to be a four man team.  Whoopee, Gastone, Stroganoff, and YHC.  However, Whoopee declined (although he did name the team “I hate Running”).  So Stroganoff asked if he could invite his hometown friend and college roommate Smokestack (otherwise known as Stackhouse or “THE BRAIN!”) to the team.  That sounded like a good idea so our team was all set.  However, Stroganoff had the bubonic plague again and he only posted once in January and he felt like he couldn’t run his three legs so he recruited Short Sale as a 5^th runner to help.  Once again, we thought we were all set with Stroganoff and Smokestack running two legs and Short Sale and YHC running three.  Until Gastone came down with the flu.  Now we were back to four runners, preferring the full 3 legs rather than ride in a van with someone recovering from the flu.

Somehow we got permission from the M’s to stay the night before instead of waking at 0300 hours to get down to SC for our 0600 check-in time and 0630 start.  Our plans were dependent on Short Sale and Smokehouse driving in from the Raleigh/Chapel Hill area so it was around 1900 before we could leave.  Stroganoff decided to drive the “Red Wolf 2.0” so we packed in and headed down to the Lexington Holiday Inn Express.

I hadn’t eaten dinner so we decided to stop at Chic-Fil-A but the line was ridiculous (as usual) so we skipped that and hit a Wendy’s.  As an aside, there was a guy hanging out of the passenger side of a truck dry heaving as we pulled in the parking lot.

We went inside anyway.  Another aside, I went to the restrooms.  The layout was the oddest thing.  There was a sink, a toilet, and a urinal.  The urinal was just beside the sink.  The toilet was to the left of the urinal but faced the urinal and the sink.  There was no partition on the toilet so if someone was doing their business they would be facing anyone using the urinal or the sink.  Fortunately there was no one in there or that would have been a hard pass.

Another personal mistake was ordering a Dave’s Double with fries.  Later in the evening, when trying to get to sleep, my heart was pounding trying to digest that big boy and I didn’t fall asleep until after midnight.  IT was way too late in the evening to eat that and not what you want to get restful sleep the night before a race.  #lessonlearned

Upon leaving the parking lot the dry heaver was gone and there was very little evidence he was successful in getting anything out of his system onto the pavement.  We checked.

Once at the hotel, we got two rooms on the second floor and learned that the free breakfast would be ready to 0600 which is when we needed to be at the check in for the race.  Dammit!

All the PAX got in the elevator except YHC who took the stairs.  I located my room literally at the top of the stairs.  It was as if the lobby was our rooms’ front porch and all the noise came straight up the stairs.  At least we were right beside the elevator.

After a below adequate nights sleep, YHC went downstairs ready to roll in running gear.  To my overwhelming surprise, the breakfast was ready and I ate and let everyone else know it was ready.  After a few pieces of bacon, eggs, yogurt, and fruit, we were ready to roll.  Stroganoff got a fresh cup of hot decaf and loaded it up with some creamer.  We loaded up and drove to the location for packet pickup.  Unfortunately, that was for the day before and we needed to go to the starting line.  We got there a few minutes after 0600 and were ready to go.

At 0625, they announced the 0630 runners needed to go to the start line and at 0630 Short Sale launched on his first leg of a rolling 5.2 miles.  We drove ahead in the Red Wolf but Stroganoff needed to find a restroom door that wasn’t locked.  We settled on a Speedway gas station and Stroganoff took care of business.

We arrived at the exchange zone and Smoke Stack was ready to go as Short Sale came in ahead of schedule and handed off the blue bracelet.  Out goes Smoke Stack for a 3.9 mile jaunt through the country on some paved and dirt roads.  One thing to mention, the cold weather and nervous energy makes for an overactive bladder.  We availed ourselves of every port-a-jon for the first several exchange zones without fail.

The next runs were mostly uneventful as we were prepared and fresh.  YHC had a 7 miler and several kills along the way and didn’t see anyone else on the course save for the first mile.  Still ahead of schedule, Stroganoff took the handoff and headed out for 3.8 miles.  The weather was slightly warmer but the breeze was very cool.  Maybe upper 30’s at this point.

There were a few Ultra teams and one Single (yes – one man ran the entire 63 miles, and no it was not Gold Digger), our 4-man team was basically competing against full 6-man teams. So our second legs began earlier and against fresh competition. Short Sale was getting killed like flies on a horses ass. A couple of F3 guys, two FIAs and a middle school kid running like a young Dr. Seuss.  With the finish line about 50 yards away, footsteps were heard with another F3 man from Lexington aiming to take our man out. Short Sale’s competitive juices kicked in and won the 100m sprint in a photo finish.

We quickly noticed the brief recovery on this relay, especially with only four runners. The delicate of balance of eating or drinking too little or too much is like trying to solve a riddle.  The chocolate milk chug and bagel weren’t doing me right as I stretched a little.  As I pulled my knees into my chest to stretch my legs I instantly cramped and this feeling came back within the first quarter mile of the six mile leg #7.

YHC handed off to Stroganoff for his leg #8 and we drove off to exchange zone #9.  Exchange zone #9 was a nice Hispanic church.  The longer we ran the more people were at each exchange zone and the bathrooms became more and more popular.  We watched as the line to the men’s room came out of the church into the front patio.  Then the line suddenly disappeared.  Sources informed us that the men’s john was clogged and some poor guy was in there with a plunger trying to save the day.  Desparate, I soon became that poor guy.  Pro-tip #1….put a quality plunger in the Red Wolf 2.0 next time.  It was a desperate situation but alas, there was no hope.  Please pray for that toilet.  We would have to wait for exchange zone #10.

Short Sale had a tough 6.2 miler final leg and handed off to Smoke Stack who headed out on a 7.1 mile jaunt to finish his day.  We had some time now at the Hopewell Congregational Holiness Church.  There was a bathroom located in buildings on both sides of the street.  There were long lines.  Men were searching for unlocked doors, anything for a safe haven.  Lines of people for a single seat.  Pacing, waiting, pacing, waiting, small talk, etc.  It was a desperate situation but I am happy to report everything eventually worked out okay.  YHC had a 7.6 miler to finish the race and got ready to run.  Shorts only on this leg as the weather was in the mid-forty’s.  Then, Short Sale appeared.  He had stage fright.  Apparently, all had not worked out well.  He would have to look for other options down the road.  As Stroganoff waited for me at the exchange zone, a couple church volunteers began chatting me up saying this run was up and down until mile 4 and then the last parts were all uphill.  What a great pep talk!

Smoke Stack handed the baton and then off I went.  I had four kills in four miles and felt decent.  The pace began to slow down as the stomach cramps back in full force.  I could see the lowest point of the run coming up and knew it was getting ready to be uphill.  I passed a couple of guys on the hill.  Several walked off and on.  I was more staggering than running and my pace slowed once again.  I was trying to make another kill when a lady I passed earlier was clicking along and she got me!  There was nothing I could do.  I continued and pushed through with every bit of self-talk I could muster.  I don’t “have to” run this hill, I “get to”.  I would look ahead and smile and try to make it to the next high point.  I was calling cadences in my head.  I was calling myself offensive names.  I finally finished and handed off to Stroganoff for the Glory Leg of 3.35 miles.  As we drove to the route, we saw a stray dog that tagged along with the runners. Without a collar to identify, he/she seemed well behaved and fortunately someone loaded them in their vehicle for better days ahead. It wasn’t long before we saw the bright neon shirt of the past Nantan turning the corner and speeding to the finish line.

Moleskin: Check out Dam to Dam at your next opportunity. If you’ve run relays before, it’s a good median of terrain where it’s not as strenuous as the Blue Ridge or Bourbon, but it’s got plenty of steep grades that are tougher than the relatively flat P200 & T200’s. At only 63 miles, a 6-man team can tackle with two legs and run between 7-13 miles. For our “A Runners” you guys should try as a 3 or 4 man team. If there are some relay virgins or newbies, this is a perfect way to dip your toe into the party. A one day affair that you’ll be home by 7 pm that night. The field is primarily F3 or FIA, so plenty of good company along the backroads of Lexington SC and as always, nice folks at the exchange zones. We’ll look to get the word out sooner for 2021 and represent GasHouse bolder than we did this year – except our 4-man team did with the Master’s Division, so we’ve got the belt!

I’m no Broke, or Dr. Suess, or Sister Act…or any other past Iron Skillet winners. But I have an internal goal for 29 or more workouts in February. I mentioned in my last Q (about a month ago – Midoriyama) the rough start I had to begin the year with illness. Unfortunately others have felt suffered from the nasty flu and other junk going around. So I set the bar for February to make up some ground. Not all are F3 because I had to get some running done in preparation for the Dam to Dam relay that I did this past weekend. And as life would have it, I tweaked my knee a little which doesn’t hurt to run, but doesn’t feel great when it comes to any jumping. Modify as needed, right? With the Q this morning at The Sandlot, I designed some stations that could build strength, core, and elevate the cardio. This disclaimer was brief – “we’re all stupid for being here but let’s get started…” We knocked out the pledge and the warm-up was:

Warm-up:

• Inch-worm Merkins:, crawl out to plank and start with 1, building incrementally to 5 reps
• Knee Pulls – until I felt my hamstrings and glutes were activated
• Toy Soldiers IC x 10
• Imperial Walkers IC x 10

I said to the PAX it would be light on running, so we did a gentle mosey across the street to the bank to the parking lot nearest the road for the first part: the Baby Dora. What is that? Glad you inquired. No partners needed – each PAX begins on one side of the lot with 10 merkins, runs to the opposite side for 20 squats, returns back to start for 30 lbc’s. We went a total of 5 rounds. Gastone coming off the flu eagerly pushed the rock followed by the young-gun Stinky Bird. Let’s move on to the main event.

Another mosey down the road to the old doctors office (not sure if it still is – it’s dark so hard to tell) and we went to the back of the parking lot where the coupon fairy had been busy with 10 stations. As fate would have it, we had 10 PAX, though Stroganoff worked his own Weinke (that sounds bad but you know what I mean). Strog is coming off a bout of illness and having run the D2D this weekend, working to get his body into shape – so he modified to his own workout but was sweating along with us. The stations were:

• Big Boy w/ half block overhead (arms stay extended as your head pokes through) x 10
• 180 Sumo Squat Jumps x 15
• American Hammer w/ Medicine Ball x 15 (count 1 side)
• Kettlebell Swings x 20
• Curtsy Lunge w/ weighted PVC pipe extension x 20
• Goofballs w/ bricks x 20
• Block press, then leg lifts x 10
• 2 Plank Jacks + 2 Donkey Kicks x 10
• Peter Parker (R/L) + 4 Mtn Climbers x 10
• 4 Hand Release Merkins + 4 Mtn Climbers x 5

In order to spread the PAX out, after each station, PAX run to opposite end of the parking lot, perform 5 burpees and return to choose an open station. I didn’t practice all of these beforehand. Thankfully my first was the Hand Release Merkin/Mtn Climber station which required 4 of each to be 1 rep – originally set at 10, it was ambitious and I lost my count after 7 from delirium, so Omahaed that to 5. Some of the others could have been higher reps and I’ll adjust if I break these out again. But it was quiet for the most part and the PAX complained about various exercises and that usually means an adequate challenge was provided. I noted the quiet which was highly unusual given JK2’s presence – his mumble chatter may be Top 5 – he said he was working back into form both physically and chatterree.

With a few minutes to spare, we hustled back to the AO with time for a bit of Mary which I suggested the PAX perform 10 dips then 5 Crunchy Frogs. JK2 then suggested the dips on flat ground are really just practice for pelvic thrusts. Some chatter began and apparently he has a white board over his bed that he keeps score of each opportunity – maybe he can explain more on that another time. TIME!

COT – Dry Rub asked for prayers for the Harper & Stokes family that lost a child and struggling. JK2’s uncle passed and the family needs prayers. Easy Rider asked for prayers for all families. Upcoming events: Rooster on 2/29, P200 in March, and our 5th year anniversary CSAUP 3/21.

It’s a challenge not only to get into shape but to stay in shape. Trying to avoid injury and illness can be as challenging as completing an F3 workout. Seems counterintuitive but we have to focus on our body and know when to push and when to pull back. Hopefully our goals can be attained. As long as we’re accelerating, that’s the direction to go.

Thanks for the opportunity to lead.

The night before a post, I check my phone’s weather app; no, unlike DRED, my phone does not have a name, it’s just simple mini-computer in the palm of my hand that provides lots of information. Forecast for this Sunday morning was 37 degrees. Thankfully the rain last night moved through quickly leaving some moisture as its mark. Also unlike DRED, I do not have a physical chart to consult for attire, but I hate to be cold, so I layer a bit more than most. I go to my drawers and closet for tights, shirts, and pull-overs. Already, I had put my Q-Source notes, earbuds, wallet and keys by the back door. Last I set my alarm (actually two alarms, learning from my missed Folsom Q last year).  Prepared? We all do it in some form amid our own ways.

Preparedness was the subject of today’s Q-source, the 5th lesson in the overview of the four quadrants ahead. Our scripture lesson was Ezekiel 38:7 – “Get ready; be prepared, you and all the hordes gathered about you, and take command of them.” Broke had encouraged Q’s to incorporate scripture as part of our workouts – today was easy and built in, I’ll be more challenged the next time.

I’m not going to take you through all the spurs but instead of summarizing the workout (no big surprise there – we ran the loop), allow me to highlight a few points of the Q-Source that you can digest at your leisure. I used the intro as an example of preparing for a post. Whether Q or PAX, you put on some clothes suited for the occasion. One of F3’s core principals is all workouts are held outdoors, rain or shine, heat or cold. Elaborating further, what about when you Q? You prepare a Weinke, at least mentally if not written on paper. What about those occasions when your Dora or another exercise has that odd number? Or what about when you intend to use a part of the AO that is saturated with water or a gate is closed or the parking lot is in use? Many things can challenge the Q’s preparedness; adjustments on the fly are required and the Q must be prepared for those obstacles. Such is the case in our daily lives. We can only control the “controlables.”

The process of Preparedness is deliberate and sequential. As we shared in our discussion this morning, we men need to Get Right by accelerating our fitness, our fellowship, and faith. From my personal experience, my confidence, attitude, and general well-being are much better having completed a workout. I can’t imagine life without friends that come from childhood, social, church, work, and most assuredly F3 men. I emphasize that surrounding yourself with like-minded men will aid your acceleration.  And last but not least, relying on your faith as a baseline for your guardrails to be in place. Not to say you don’t get off track, but at least knowing the boundaries can ground you in your travels.

If you don’t “Get Right” it is difficult to Live Right, impacting others around you, being a positive source. Third, we then Lead Right, enabling others to be healthy, effective and dynamic. Upon migrating those three foundations, we could then Leave Right, where our legacies live on, empowering others to get, live, and lead beyond the levels we establish.

The final spur is Love is the accelerant of Preparedness. For us men to construct the foundation of the four quadrants, the lesson equated to bricklaying, change is required. We can read, observe, and learn to do this but until we change our hearts we cannot truly commit to change our ways. But that isn’t so easy, is it? From my own experience, I referenced running – an area of fitness that is a weakness of mine. How do you change? Commit to getting better – run a relay, a 10k, a half marathon, go to a running AO, attempt to keep up with others faster than you. None of these answers are easy – you just push yourself to do whatever it is to cover your blind spot.

How about as a leader? We spoke this morning about living Third. When you put you family ahead of yourself. When you put the folks you work with ahead of you. When you put your PAX ahead of your own goals. Those are the occasions when you give it away, allowing others the chance to take on leadership opportunities and eventually the baton to the front. Love remains as the fuel for the passion.

I’m reminded of a lyric and since this is the closing of my diatribe, similar to Dark Helmet and DRED, I’ll close with this.

The treasure of a life is a measure of love and respect

The way you live, the gifts that you give

In the fullness of time

It’s the only return that you expect

from The Garden by the one and only Rush and lyrics by Neil Peart (RIP)

Thanks for the opportunity to lead this morning.

2020 has been a slow start for me. I did the Murph New Year’s Day and then walked 18 holes of golf (6 miles according to my watch) so I considered my journey to 250 workouts in 2020 +1. And then my course of action took a fantastic nose-dive south. Fever, chills, aches; I visited Urgent Care Saturday morning. I don’t like Urgent Care but my M thought I was near death, so I went. I arrived ten minutes before they opened. I watched the staff trickle into the office ahead of me. The same nurse that was to attend to me didn’t appear enthused to be there. I say that because she barely stuck the q-stick in my nose or throat so I didn’t test positive for strep or flu. So the diagnosis was “flu-like” symptoms…whatever that means – no medicine, just the PA’s encouraging words that amounted to “suck it up and deal with it” for a week. I’m no doctor and didn’t stay at a Holiday Inn but I’d say I had the FLU. I felt like shit. I quarantined myself to the couch for the next eight days. I graduated to the extra bedroom for days nine-eleven finally going back to the office on Tuesday, assuring my co-workers that my coughing and hacking wasn’t contagious. But long before my symptoms arrived, I had put my name on the Q Schedule for Midoriyama for Thursday the 16th. Surely I’d be able to make that after 15 days out of commission. We’ll see…no FNG’s, we’re all idiots, the same ole stuff…like riding a bike:

Warm-up:

• Moroccan Night Clubs x 15 IC
• Toy Soldiers x 15 IC
• Squats x 15 IC
• SSH x 15 IC
• Pledge

Thang: A short mosey across the parking lot to the larger, open lot by the first softball field. Basically because I have no cardio to run any distance. While on the couch for a long period of time and work was little more than keeping current on my email and dialing into the occasional meeting, I had some time to think about this Weinke. So first up on the list took some explaining and then emphasis, and more explaining along with a few demos – this was Midoriyama after all where math can be challenging. So I’ll attempt to explain for those of you that didn’t attend – maybe you’ll get the concept – maybe you’ll add it to your own Weinke, or maybe you’ll complain like my PAX did…

Find a partner and P1 stand on one parking lot line while P2 is two parking lines apart (there is one parking line between the two of you). On the first line both PAX perform 5 (that is the number five, cinco if you’re from Mexico); perform 5 jump squats, then drop down and plank walk laterally (that is east/west) to meet your partner at the middle parking lot line and then do 10 partner merkins (aka Boo-Yah Merkins, aka Hand-Slap Merkins); then proceed plank-walking laterally to the third parking lot line, stand up and perform 5 (once again in English – five or in Spanish – Cinco) Squat-Jacks. Once completed, plank walk laterally the opposite direction to meet your partner in the middle parking line for 9 partner merkins, then continue lateral plank walk back to your starting spot to do another 5 jump squats. Sound simple enough?? Possibly, so just know on your own, do 5 jump squats or 5 squat jacks…plank walk to meet your partner and do descending count 10 to 1 partner merkins in the middle. The point was to burn the shoulders with the plank walk and partner merkins and get the cardio going on the other 5 reps. Complaints started and whether the PAX followed instructions, it didn’t matter – hopefully you felt the pain. Next time, I’ll try to explain better as it’s a good routine that will take about 5 minutes. Let’s mosey to the next part.

Down to the picnic shelter near the BMX track…keep your same partners if you like (or if you’re SA’s partner feel free to switch). Use the picnic tables…P2 gets in plank with their legs under the bench, they are the count doing 10 merkins…P1 sits on the bench and does seated rainbow leg lifts side to side AMRAP and then switches…3 sets. Round II: P1 does the Scorpion Plank x 10 – now this is new so pay attention…P1 gets in plank w/ feet on the picnic bench, they do a Parker Peter (that is R knee to L elbow, then L knee to R elbow) and then 1 merkin = 1 rep. P2 does SSH until P1 completes, then flap-jack x 3 sets. Round III: P1 does an American Hammer (right hand, then left hand swinging across the core) then does two leg kicks where you reach up toward your toes…it’s a core killer – you need to try it. P2 does SSH’s until P1 completes 8 reps. Flap-jack for 3 rounds.

So if you’re paying attention, that’s 2 new ones in my repertoire, that I’ll bring to an AO near you. The whole set seemed to be a crowd pleaser as plenty of grumbling, whining and complaining occurred. The GranTan tried to conjure up old memories of YHC’s blow-ups on relay races but that was just hiding his love for this pain. Let’s mosey back to the parking lot where we began.

Keep your partners for the Lazy Dora (because I didn’t think I had time for the full one). P1 runs about 25 yards and back while P2 performs:

• Diamond Big-Boys x 75 aggregate
• Donkey Kick + Plank Jack x 100 aggregate (another new one – PAX loved it)
• Flutter Kick (right leg) x 150 aggregate

With about 5 minutes left, let’s do more core work so Mary can be satisfied: all reps x 15: Dying Cockroach, Freddie Mercury, Corkscrew, low plank knee touches, low plank Peter Parker –> TIME!

There was plenty of mumble chatter today because it’s Midoriyama and that is what they do as the Nation’s Original Afternoon Workout. Nominated by the PAX is to amend Sister Act’s name to White Claw because he apparently loves the new girly beverage, maybe not as much as Starbucks Iced Coffee, but he enjoyed them at the Christmas Party. HIPAA wore his weighted vest and gutted through the plank work, especially the Scorpion Planks – T-Claps brother. There was a rumor Defib complained…if so, I take that as a compliment from one of the toughest PAX in our region (belated HBD).

COT: Announcements: 1/26 – Cavendish at 3 pm is a P200 meeting, followed at 4 pm by the Leadership Advisory Meeting (Def Leppard didn’t say PAX not on leadership couldn’t attend, so if you’re interested in what goes on at the top level – stop by and grab a beer and listen to the wisdom), look for new AO on Monday’s in Dallas at Ingles (do some exercise and then arrive at 0600 for prayer of the week). Prayers: Defib’s son, Swimmer’s MIL, Tiger’s Dad, Gumby’s recovery from surgery, Lil’ Sweet possible surgery, the prayer list Tiger submitted, there could have been others I failed to remember – my apologies, but the Sky Q knows.

Moleskin: It was good to be back in the circle…I’m still looking to get 100% of energy back but when you’re on the sidelines and unable to participate, I missed the workouts and the fellowship. It would be easy to fall out of the habit of fitness to become a Kotter or Sad Clown, but reading BB’s and Slack kept my interest and focus to be among the brotherhood…#healshortsale.

I’ve not Q’ed in quite a while, since the end of September according to my records. With the week off, I had circled this morning as my chance to finally post at Mt Hollywood. Nothing against this AO but it doesn’t fit logistically on my daily commute to downtown Charlotte. As I made this plan, I saw the Q was available and Broke was kind enough to grant me the opportunity – I should have checked the weather forecast. This time the weathernerds got it right but it’s hard to miss 90% chance of rain. I did a reconnaissance mission to scout where I might take my PAX, the only question was – how many would there be? I set multiple alarms to ensure I would not be late (thanks Montross) and arrived early (new concept for me). Broke was waiting in his truck and a few headlights followed with Red Ribbon running from his nearby home to give us a total of 5. A quick disclaimer stated the smart ones fartsacked this wonderful opportunity (if I had not committed to the Q – I’d have been there with you – well not literally, but in my own bed – you know what I mean). As a Kotter Q, I stumbled through a cadence that was this:

• Seal Jacks x 10
• Imperial Walkers x 10
• Butt Kicks x 10
• Toy Soldiers x 10
• Jingle Balls x 10 (Merry Christmas)

We did that under the front shelter of Mt. Holly Middle and I asked the PAX to make a run for the bigger and lighted cover of Ida Rankin across the street – the only difficulty was working our way through the puddled parking lot but we arrived and to find the nice bricks Santa had left earlier. I went with what I know best – a timed Tabata workout with a brick in each hand. We performed each exercise x 30 seconds, with 30 second rest after each set and did each set 3x

• Set 1:
  • Straight Arm Jacks
  • V-Ups
  • American Hammer
• Set 2
  • Flutter kicks w/ arms holding bricks over chest
  • Backbreakers (new exercise named by Sargento – too difficult to explain but a core pleaser)
  • Squat with arm raise
• Set 3
  • Merkins
  • Single Line Suicide
  • Moroccan Night Clubs (bricks in hand)

Then we moved to a new set with 2 minutes of exercise followed by 1 minute of rest

• Jump Squats x 20, SSH’s x 30 then Burpees the remainder of the time AMRAP
• WWI x 15, Freddie Mercury x 20 then LBC’s the remainder of the time AMRAP
• (grab your bricks) Hammer Knee R x 20, Hammer Knee L x 20, Scissor Runs
• Leg Raise x 15 (hold bricks with arms extended overhead), Jack Knifes x 20, X Crunch AMRAP

That was a good ending point to head back early and call time. Prayer requests were shared for EZ Rider’s family, Freight’s Grandmother, Tiger’s Dad, then the M’s for Sargento, Broke, and me. Remember the Convergence at GasHouse on 12/28 and the after Christmas Party on 1/4 (check your email).

Moleskin:

Luke 6:48 New Revised Standard Version (NRSV)

⁴⁸ That one is like a man building a house, who dug deeply and laid the foundation on rock; when a flood arose, the river burst against that house but could not shake it, because it had been well built.

As 2019 winds down the final steps for the year, maybe you’re like me and take some inventory of the year. I often think of moments and experiences as bricks that build my foundation to provide both mental and physical strength to weather through the storms ahead. Leading into the passage in Luke 6:48, Jesus shares that his words are used to build the foundation, so if we apply that 3rd F and live 3rd, those principles can help us battle through the flux. As for the First F, as untrained amateurs leading through a variety of odd exercises, I believe a strong core is essential. I went with that as a theme, adding the bricks as some resistance and strength building. Having the chance to Q at Mt Hollywood, in addition to earlier Q’s of 2019 at Folsom were a few missing bricks in my foundation that I now have in place. With all the work that has been done by the PAX this year, if we think of our Gastonia Region as a almost 5 year old neighborhood, look at all the great houses we’ve built, but like any house, we can always make updates or improvements, and in the neighborhood, there are vacant lots for FNGs.  As always it was an honor to lead.

Thursday Linus posted on the twitter-verse the GasHouse Q is open. I’ve not Q’ed very much this year and have a few ideas in the hopper. One I’m going to save for another few weeks because it deserves a larger audience and it will be a beast that I need some additional preparation so I can follow the mantra to be able to “do it, so I can Q it.” The other idea is not of my creation. Like the Murph we enjoy a few times each year (and Pizza Man does weekly), I saw Dark Helmet post “The Bert” at the end of July. Apparently the Honey Badger at The Fort does a Hero Workout of the Day (WOD) each week. If you’re unable to post at F3, checkout some of these workouts that you can do OYO. Some require coupons, many do not. So the Weinke was built and my only question was how much time will this take? I guessed 45 minutes since the Honey Badger is a Monday workout. Oh well, may as well try it and see what happens.

The circle formed at 0700, Tube brought an FNG so I stumbled through a disclaimer of sorts, no one left, so we proceeded with a warm-up:

• Seal Jacks IC x 10
• Imperial Walker Squats IC (sort of ) x 10
• Toy Soldiers IC x 10

Channeling my inner Whoopee, I was tired of the warm-up – I called for the bootcampers to follow me. Five guys pursued, some had seen the pre-blast, others had not. We arrived at Grier Middle School track and I offered the PAX a choice to go OYO or stick together – the vote was for the latter. Roscoe who gets major props for a 7.5 mile EC run suggested we split the workout into partners…I said “no” and Roscoe retorted that he was trying to share Candor with me which was the Qsource topic a few weeks back. Nope – this workout was intended to be completed in the designated format, otherwise it wouldn’t suck as bad as it did. So without further ado, here tis:

• 50 Burpees (it became awful about halfway through)
• Run 400 meters (heard a train so added 5 more burpees at the end of the lap)
• 100 Merkins (my arms became numb about 60-ish)
• Run 400 meters
• 150 Walking Lunges (did this as a group, counting each leg, about 175 meters)
• Ran the remaining 225 meters
• 200 Squats
• Run 400 meters
• 100 Merkins (Linus said he blacked out for a few moments, forgetting where he was and what he was doing)
• Omaha: only 7 minutes left – skipped the final 400 meters and did 10 burpees to be back to the AO

MARY:

• Flutter Kicks while some PAX assumed the workout was over, this isn’t FIA…once everyone got on their six and joined, the count began
• Flutter Kicks IC x 10
• American Hammers IC x 10
• Freddie Mercury IC x 10
• Leg Lifts IC x 3 —> TIME!

Announcements:

• Roscoe collecting final donations for the Rotary Pavilion bathrooms – if you’re donating – get your money in ASAP
• Wednesday, October 2nd at Ray Nathans from 10 am to 8 pm is a fundraiser for Officer Chris Wooten – all proceeds supporting him
• Prayers: Les Nessman’s Father-in-Law went to memory loss facility – prayers for his family in this transition; friend of Tube and Fugitive (Nehemiah) that has a unique disease that’s impacting his career – both men indicated their friend is inspirational for all that he does, but he needs special doctors to help him fight onward; continued prayers for Watts Up’s M that is improving from her battle with blood pressure.

Moleskin:

I listened to 43 Feet’s latest podcast on my drive home from work yesterday. Our QSource discussion last Sunday after the Coconut Horse was lively on the topic of Contentment. I’ve built a routine that I look forward to reinforcing the discussion hearing DREDD and Dark Helmet go through the Socratics and providing additional color infused with humor and lecture. In episode 65 for QSource Q3.11 (the “idiotic numbering system”) the primary point is the difference of Happiness and Joy. I’ve enjoyed all of the Qsource series but along the way of the main point, I keyed on a sub-point discussing chaos and in particular why F3 is designed the way it is. In order to be free, working outdoors is a given – it’s not difficult to make that connection. But what struck me was about the workout plan, for some the Weinke and for some a ‘figure it out as you go’ plan.

I posted the Bert on Slack and Twitter partly to entice some PAX to attend, knowing a portion of our region were running the JJ5K. The 5 guys that posted are Saturday regulars. Defib thought I was joking and we’d end up doing something else.  Hearing DREDD describe the PAX not knowing what comes next is part of the intended chaos that trains HIMs to deal with the obstacles that we face in every day life: at home, at work, with our families. The PAX follow the instructions of the leader, once instructed, you then have control of your situation – perform the task to the best of your ability, modify, quit, or leave. Knowing the Weinke ahead of time can be comforting, but it’s not the point. I thought about that having released the workout ahead of time – and there’s no rule against it. But think to all the workouts that you post and you fall in line and embrace the suck. It makes us all a little better.

Despite having released the workout ahead, the PAX forged on. We all agreed it was an awful routine. I had expected to hear more mumble chatter but at that time of the morning, mostly it was the birds chirping. All of us took some breaks during the exercise portion to muster the required strength and fortitude to push to completion. This was a grind for sure. I couldn’t decide if the Murph was worse, maybe not because the Bert takes longer. Try it and judge for yourself.

The BERT:

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

This workout has modifications that we should have followed. If you’re ever short on creativity, use this one or another Hero WOD. Motivation comes easy as you think about the one that died serving our country. You may not complete it record time, but the effort and sweat not to quit can offer the perspective of freedom that we enjoy for all the brave men and women that face challenges far more difficult than we do.

Thanks for the opportunity to lead.

Short sale

You may have heard, I fartsacked my original Q date a few weeks ago. It was to be my virgin post and Q mid-week on the Folsom turf but for some reason the night before, I set my alarm for 5:45 am instead of 4:45 am. I checked F3nation’s lexicon and couldn’t find a word describing the failure I committed. Hopefully it will not be called a “Short Sale” although if it ever happens again, the boys at Folsom could easily make the reference, just like taking a mid-workout dump is called a Sparky (or is it a Huckleberry?). I took some deserved abuse on Slack and asked Montross for a second chance. Today was that opportunity. I set multiple alarms and asked my M to make sure I was up before she left for her workout. I arrived at 0520 amid a few cars and passed Volt on a solo EC run. To advertise the event, I offered to perform 5 burpees for any PAX that posted. That created a little stir that did bring a total of 10 men eager for a beat down; strangely the chief pot stirrers to the challenge, Sargento and Sparky were absent. Broke did make the effort to join a veteran group that required a brief disclaimer – modify as necessary, take a break when needed. We covered the pledge and got to it.

Warm-up:

• SSH
• 4×4
• Frog Jumps (essentially forward and back Bobby Hurleys)
• 30 seconds each exercise for 3 successive rounds (4:30)
• 30 second rest

Thang (stay where you are)

Round 2

• Squats
• Burps
• Merkins
• 30 seconds each exercise for 3 successive rounds (4:30)
• 30 second rest

Round 3

• 180 Jump Squats
• Rocky Balboa
• Burps + Plank Jacks
• 30 seconds each exercise for 3 successive rounds (4:30)
• 30 second rest

Short mosey to the picnic shelter at the end of the lower lot for Dora except this would be a different with no running.

P1 performs an aggregate of:

• 100 Bench Sit-Ups (feet on the picnic bench, hands touch the floor, then the bench)
• 200 Peter Parker (count both knees)
• 300 Dips

P2 performs 25 SSH; switch

Back to the individual sets for 90 seconds to failure. Each set has 2 exercises, perform the first one until you break form or get tired of it, then switch to the other (and back to the first if necessary) until time. A thirty second rest was between each set.

• Jump Ups & Merkins
• Seal Jacks & Decline Peter Parkers
• Scissor Squat Jacks & Moroccan Night Clubs

Head back to home base with about 3 minutes of Mary (though we got plenty of core work already).

• Flutter Kick ICx20
• Hold 12″ for a 10 count
• Scissors (Chop Sticks) ICx20
• Dying Cockroach until time

Announcements: Pizza Man’s 5k Run/Walk 8/17 (see his pre-blast), Stop Soldier Suicide 9/21, JJ5K 9/28

Prayers: Big Pappy and family working through the adoption process; Rockabilly’s job search (had 2 interviews today); Tater Hole’s upcoming mission trip to Boston to help college students move and share God’s message with them. I took us out in prayer.

Moleskin: Bringing my act to Folsom, I wanted to bring a different flavor than I had observed being done in the huge park: a core-cardio beatdown. We began fast and furious with over 13 minutes of activity in the first 15 minutes. In the luke-warm air, it was a challenge. Moving to the picnic shelter, we got after it again. Taterhole maybe did an extra 100 dips helping out the PAX. For those familiar with my shtick, I often employ timers to avoid the counts – this allows each PAX to focus on their ‘you vs. you’ battle while promoting the mumble chatter because the group stays together. A new playlist was a soundtrack to muffle the heaving breathing.

I didn’t have this verse handy at the COT but thought it serves the point of my redemption Q as I’ve thought about getting this second chance which is a bit like forgiveness.

Colossians 3:13 Bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive.

We can be upset at being wronged. It happens on my daily commute to work that someone cuts me off and after a choice word, maybe starting with F (you’re surprised, huh?), but quickly it’s over and done with. I sometimes think how often I’ve unknowingly done something to a fellow traveler? Forgiveness – it can go a long way in the process to love our neighbor. Our current world can use a lot more of that. The example was set long ago and for those of us that believe, we’re blessed to have grace bestowed upon us, a slate wiped clean to begin anew. Among my F3 brothers, I was provided that opportunity and thankful to have it. After the COT, I began my self-imposed penalty for 5 burpees per man. All those around joined in, sharing the burden (although Slaw loves burpeess and I Omahaed the Weinke to avoid them). That is what this brotherhood is about. Sure we’ll send a few barbs downwind but we’re all here for each other, to pick them up and most importantly provide for second chances.

Playlist (Sargento – take note): Johnny B. Goode (Judas Priest version), Neon Knights (Black Sabbath), Don’t Tread On Me (Damn Yankees), Rocket Queen (G&R), Beat to Death Like a Dog (Rhino Bucket), Gonna Fly Now (theme from Rocky), For Whom The Bell Tolls (Metallica), Livin’ On a Prayer (BJ), I Stand Alone (Godsmack), I Don’t Wanna Stop (Ozzy)

My first Q at Midoriyama in quite a while. I was part of the PAX the previous Thursday when Sister Act crushed us, setting a high bar for F3 Nation’s Premier Afternoon Workout. My Weinke was strong, at least in my opinion. As I made the frantic dash from downtown Charlotte toward Gastonia, the skies darkened and wind hastened, looking like the tornado scene in the Wizard of Oz. The app on my phone indicated it would be the typical brief summer storm and it was. By the time I arrived at the AO, the asphalt was evaporating, adding more steam to the steamy afternoon. I set out a few coupons and arrived back at the circle where Slaw appeared in his ranger panties once again. Apparently he is the only one participating in Thong Thursday at Midoriyama, thankfully the remaining PAX were in standard attire. Swimmer jumped on his bike and nine gathered for this:

Warm-up:

• Moroccan Night Clubs IC x 17
• Toy Soldiers IC x 10
• Ring of Fire – PAX perform SSH’s while individual PAX drop for 2 burpees (Lil’ Sweet was on a work call, so we did it twice)

Mosey to the back parking lot an concession stand/turd shack

Line up on the wall for 10 Hipslappers (count 1 side), bear crawl to about half the first parking lot, 10 Peter Parkers (count 1 side), run over the median to the opposite sidewalk and do 10 Merkins, run back. Do it two more times.

For those familiar with the parking lot, there are medians between the east/west lots. Use the blocks/sandbags for this circuit: 25 swings, 20 push-press, 10 forward/back frog jumps – run around the median and to the other side (effectively an upside down “U”). On the other side complete 12 ground clap merkins (these are not as worse as SA’s Kracken Merkins, but they drew some mumble chatter. Essentially you go all the way to the ground and while flat, clap in front of your head, then finish the burpee). Next, 15 big boys sit ups and 20 American Hammers; run around the median to start. I’d intended for that set to be done three times but we only got two in. We moved to the other side using the sand-filled pvc pipes to hold overhead, stopping 4 times during the run around the median for 10 Rifle Squats. The challenge here is running with you’re arms up, stressing your lung capacity – try that one on your next Q – it’s effective. We did that twice.

I offered the PAX a chance for one more circuit or to get back to base for Mary. The PAX chose option C – carry all the coupons back on a fellowship mosey. That worked too.

Announcements: Convergence next Saturday at GasHouse. YHC has the Mary portion – something we can all look forward to. Prayer requests for the Cabe family that lost their daughter in an car accident earlier that day; Roscoe’s Father-in-law battling health issues.

Moleskin – The heat adds a thick layer of challenge to any Midoriyama workout and this day was no different. The routines are challenging, but the PAX all pushed through with plenty of chatter, especially with Slaw’s short shorts Thanks to Def Leppard for bringing the cold water to quench our thirst. Until the next one, it was a pleasure to lead.