Fitness, Fellowship, Faith

Author: Short Sale (Page 7 of 20)

Dam 2 Dam: 2 P or not 2 P?

The Coconut Horse is the original Sunday morning running AO, the grandaddy if you will. Some of the regular PAX formed a six-man team and entered the Dam to Dam relay on February 26th. What is the Dam to Dam you wonder? The Dam to Dam Relay is a 100k road race that consist of 12 legs ranging from 3 to 7.8 miles each. Roscoe served as our Q to submit sand-bag pace times and delegate responsibilities. Stroganoff secured what was supposed to be a comfortable 15 passenger van but settled for a 12-seat van that evidently had the shocks removed. JJ got snacks, Whoopee Gatoraid, with Defib getting water and I got beer (and backblast responsibilities). Many of you have been a part of the traditional 12-man weekend relays but this one operates on a shorter time frame. The proximity to Columbia, SC puts the real question for the group: get up early and drive 90 minutes or spend the night in a hotel? I’ve done it both ways and it really amounts to 2 hours of sleep – you either lose it on the drive down or attempt to get it in uncomfortable hotel. Because Roscoe declared this as a CSAUP and all CSAUPs require sacrifice – we opted for the stay at home 2:30 am wake-up call. Silently gathering at Stroganoffs for a 3 am launch. Normally I would be the late arrival, but I set multiple alarms. This morning the normally punctual Defib was slightly delayed to an early deposit. This would become a theme for our day.

Without any stops, Stroganoff gets us to Lake Murray at 5:00 am, plenty of time for Whoopee to get loose as Runner #1. A few guys drop deuces in the port-a-jon likely due to nervous energy creating havoc in our guts. We meet with the Burly Sebastions, Team #2 from Gastonia with Flintstone, EZ Rider, Gavel, BOS and a couple of guys from Shelby. Luckily there was a food truck serving coffee to get a bit of caffeine into our systems. Stroganoff pees a few times. The DJ at the start has a ton of energy to fire up a bunch of sleepy runners who are lit-up like McAdenville as they anxiously await their 0530 start. Finally, the countdown hits zero and Whoopee slowly leaves the gate last. He pulls “a Sargento” and quickly collects 3 kills before he’s out of the parking lot and settles in for 5.5 miles. He totals a couple more kills finishing 5th out of 10 in his group but not to worry, he was #1 in the Sexiest Cardiologist of the 10 starters (no word if any of the other 9 were actual doctors, let along cardiologists…we’ll just assume that was fact). JJ was out next for a nice 4 mile run and demolishing 4 runners along the way. Roscoe was generous on this relay as JJ has some tough legs on the upcoming Mortimer. Stroganoff peed twice more during this time. Our third runner was Defib – while the distance of 7 miles was one of the longer routes, it was mostly downhill with a little more than 100 ft of elevation gain. Defib loved this route, picking up 10 kills as daylight increased shedding light to the scenic run. And that is another positive for the D2D relay – it offers some beautiful views of water, creeks, fields, and country roads without a lot of traffic and the course is well marked. Read Seuss’ BB where he said: ‘even he couldn’t get lost.’ Roscoe tags in for 3.8 miles getting 3 kills, one of whom gives him “Double Respect” as he blows by. I guess that was a compliment. Somehow Stroganoff pisses yet again before he goes out for a five miler. Stroganoff knocks off 7 runners which is surprisingly ahead of his total bathroom breaks at this point (note – at this point). Finally, it’s my turn and I await Stroganoff with a water bottle for his efforts which only creates confusion as he attempts to hand me the wristlet that serves as our baton. I lose a few seconds of valuable time in this exchange but finally take off for 3.4 miles. Roscoe was kind to give me the bunny route which is an easy entry point for someone that is curious about these relay events. The 6th runner has two short legs of just over three miles each with little elevation – great for a rookie to try – or if you’re like me, lacking stamina but happy to contribute to the team. I passed a woman and a man walking – I’ll take any kill I can get which gave our team 31 for the first circuit. The early start time and passing of earlier teams pushed our team closer to the front which meant clean bathrooms but more importantly for Roscoe, the long-awaited baked potato at Corinth Lutheran Church. Roscoe was kind enough to buy me a stocked baked potato and made an extra donation to the church’s Men’s group that sponsored the event. And it’s a good thing he did the cash donation because the deposit I made in the bathroom may require a new paint job or a plumber. Stroganoff took advantage of the clean men’s room and peed again. Whoopee rolls to the finish with Metallica blaring on his phone. I honestly didn’t think he had any good music on his list. Whoop said not to worry, good ole George Strait preceded the heavy metal tune. I’m just glad he didn’t throw himself in front of a truck when George was humming a tune in his ear. Whoopee did pick up two more kills (doubtfully when the country music was playing). JJ flies through his 4.7 miles snaring four more kills along the way. Other than a brief encounter with a dog, Defib has another enjoyable run getting one more for his total kills to tally at 11. Roscoe goes out for the lengthiest run of the race at 7.8 but with minimal elevation. He too had a dog encounter but came out unscathed. Anticipating his final run which was the second longest of the race at 7.6, Stroganoff unloads a few more liters of urine. The only time our team was passed during the day occurred during his leg, with a high school kid sprinting faster than Gold Digger on crack. I had plenty of time to stretch and get prepared for the final run which was only 3.3 miles of mostly downhill as the total elevation was 122 feet. My teammates encouraged a change of playlist options from a chill soundtrack to one of hard rock. They were kind enough to plant the seed that the super 4-man team from the GasHouse comprised of Quiche, Sargento, Seuss and Round-up was burning up the course and reminded me of our team’s commitment not to let them pass at any cost – even if our van had to run interference. This mental psyche seeped into my brain, adding adrenaline to the 5-hour energy I chugged. I left in a near sprint for the first half mile. I felt like I was running to catch my heartbeat and stay ahead of my shadow. The short route had some turns which actually benefited the game plan to keep pushing no matter what. Every time I felt my cadence slow down, I reminded myself “don’t let anyone pass you.” Iron Maiden’s Red and Black got me through 13 minutes followed by GodSmack, Rush (Whoopee – you gotta have Rush!), and Van Halen would get me to the finish in a personal best 26:26 good for a 7:55 pace which I’d never run a 5k under 8 minutes. The personal best was only matched by a PB heartrate of 180 for that time period. This is also my first time running the Glory Leg of any race. On past teams, we’d typically join the final runner in crossing the finish line together as a show of our cohesion as a team. Well, to my dismay, I roll into the parking lot focused on the finish line and see my teammates at the end eating hamburgers and drinking. So much for that experience, but at least I was in the team photo, proud to be part of this fun group.

We left Gastonia at 0300 and arrived home at 1800 hours. We were on the course for 8 hours, 33 minutes and 58 seconds – officially the third team across the finish line; good enough for 24th overall out of 102 teams and 7th out of 14 in our division known as the Masters Full Team. At our start time of 0530 time, there were 39 teams that started at the same time or ahead of us. We passed all but one and were only passed by the eventual winners. Some critics like to complain about good football teams playing a weak schedule to which savvy head coaches affirm you can only play those on your schedule. It was an enjoyable day of conversation which is always part of the experience. No, we didn’t solve the Ukraine/Russia conflict – but note if Whoopee were in charge, we’d get a bomb and write Pakistan or Afghanistan on it and send it to Russia – they’d probably never think it was us (Whoopee – don’t lose your day job #SCAFL). Our group ended up with 38 kills and thankfully were not passed by the FRC. We dropped 5 deuces and peed 42 times, led by Stroganoff with a baker’s dozen. So the lesson is we had more pees than kills which is not too bad for a bunch of old guys and JJ.

Team Coconut Horses is off the course

DRP at the Horse

27 degrees at the Horse this morning. Whoopee ventured over to Belmont for a Q at Members Only, Stroganoff was out of town and Roscoe’s 2.0 was not feeling well. We had EH’ed yesterday’s FNG Cholula to make it two in a row but no such luck this morning. At 0630, Flintstone, JJ, and I talked a bit waiting to see if anyone was coming in hot – not uncommon at the Horse, but we new Sargento was on the retreat. After a minute, Flintstone said he’d hang a bit more in case anyone posted late. JJ and I took off for the loop. Even after the 10 mile CSAUP from yesterday, JJ could have pushed the pace but was kind enough to stick w/ me and pull me along, especially the gut check where Strava said I turned one of my better times. Around 7:15 we reconvened in the parking lot for the COT. Same announcements and prayer requests as yesterday. I took us out. We forgot the pledge. JJ had to leave for church. Flintstone and I ventured into the Teeter for Q-Source.

I asked Flintstone if he wanted to postpone a week but he said “no way – this is a great topic.” So we pressed on to have a conversation about what it takes to pursue “Getting Right.” I say “pursue” because getting right is a daily practice to continually sharpen. As we’ve learned, there is not plateau, you’re either accelerating or decelerating. I compared this effort to my running. I’d love to be better at it – to run along in the low 8’s at a conversational pace. Running with JJ this morning at a little more than 9 minutes, we talked the entire route, but there were times I had to catch my breath to complete the sentence. Even when training for relays or half marathons, I’m amazed at how quickly any comfortable running pace or stamina I earn during “training” can dissipate. For me to put in more running in the off time comes at the cost of missing bootcamps. Some wise person among our brotherhood may say that is what EC is for and I should give that a try. The point is I need to bite the Daily Red Pill to move from an amateur toward a professional.

I wish Cholula would have posted this morning. After yesterday’s workout, some of his thoughts about needing F3 are the definitions DREDD uses to describe being a Sad Clown or a Mascot. Going through the motions,  putting on a good show but being miserable on the inside. This year’s theme to “always be EH’ing” has multi-tenants. Sure we want to grow but there are men in our community that are dying on the inside. An aging male traveling through life with family and work needs an outlet. All of us that have grabbed hold of the F3 principals know this to be true.

The Christian faith offers the hope for those that choose to follow Jesus can reach the kingdom. This can happen at any point of a person’s life as Jesus offered grace to the men he shared the cross. So to is the ability of a man to Get Right. We can find the prescription of the Red Pill bottle but if it sits in the medicine cabinet unopened, we can slowly slink back to the Sad Clown couch. Each day we face the task to take the DRP. DREDD shares the first one is the toughest to swallow because the Disruption that can occur in the form of Movement. A man now has the decision to continue taking the pill. However, DREDD also points out the second dose can be as challenging as the 100th or the 500th. The way things become easier is to continue pushing to Get Right. The more fit you become, the faster you can go because you build guardrails to keep you on the road.

College and Pro Football begin training camps in the late summer to prepare for the upcoming season. I often hear Head Coaches talk about the installation of their plays and philosophies and the reason they drill over and over is to get the players to “play fast” or “play downhill.” Ideally the coaches want the players to know their assignments so well they react and execute without thinking. Yet another visual to think about as you pursue Getting Right.

Here is to keeping the Daily Red Pill bottle close by and take it as often as you can.

Rinse and Repeat, little did I know

Whoopee gets a wild hair up his arse Friday afternoon on his drive home from work. Makes you wonder how often these ideas spark – I’m sure more often than we know. This one he acts on immediately and fires off a Slack post for a “flash CSAUP” to begin at the GasHouse at 0500. We all know CSAUPs are “completely stupid” but a flash CSAUP, well that’s even stupider if that is even a word. Idea, meet at 0500 at GasHouse, leave out for 10 mile run and perform 25 merkins every mile. I see this post on Slack and a slew of devious thoughts stream like a super wifi. Maybe I rip up the weinke and take the bootcamp post on a 6 mile run doing 25 burpees every mile or so? Maybe I do 30 minutes of merkins and 30 minutes of running? But then I look at the weinke and think, there is enough torture on here so lets go with that.

0650 at 28 degrees – the flash stupids are back from their odyssey. Others are gathering into a circle. Awesome to see Clavin among the guys. Whooper is a late arrival wearing shorts and a t-shirt – Voodoo offers him a thin pair gloves but he accepts the thick pair from Whoopee instead. Unfortunately he’d have to learn a hard lesson about wearing pants or sweatshirt. Also present is FNG Jeremy that Tiger EH’ed. I take a minute to share the 5 core principals. On “Peer Lead” I share I’m not an expert, I researched a bunch of $hit on YouTube and culled this thing together. Merely suggestions but better to execute form than reps. Let’s get to it:

  • Toy Soldier IC x 10
  • Imperial Walkers IC x 10
  • Side to Side Lunge IC x 10
  • Almost called Gravel Pickers but in honor of Site Q Whoopee that disregards this effort as exercise, I quickly call Moroccan Night Clubs instead – IC x 10
  • Mountain Climbers IC x 10
  • Start in plank, walk your feet in tight to downward dog, CDD’s IC x 10 (I did that to try and get to a proper form)
  • Pledge

Nine bootcampers  follow me out of the parking lot and east on Garrison and to the Grier track. I share the grand plan of the Dee Workout. Like Pizza Man, I’m a fan of these Hero WODs as they are quite challenging. I searched for one with a mix of cardio (running) and bodyweight exercises. The Dee looked like a good one. Named for Tennessee Bureau of Investigation (TBI) Special Agent De’Greaun “Dee” Frazier  was shot and killed in the line of duty during an undercover drug operation in Jackson, Tennessee on August 9, 2016. Agent Frazier leaves behind a wife and two children. He devoted his life to protecting and serving his community. I share the routine as:

  • 20 Burpees
  • 30 Hand Release Merkins
  • 40 Squats
  • 400 meter run
  • 4 rounds

A tidal wave of backlash and groans swarm from the PAX. “Sister Act did this yesterday” I was told by a few. “He did it Downtown, but the order was different.” No way I thought – what are the chances we pick the same workout? Well, this has occurred before when Purple Haze did the Zachery Tellier on a Midoriyama Thursday and I had that queued up for my Downtown Friday workout. Amid the mumble chatter of the Flash CSAUP guys saying they’ve done enough merkins and the repeaters from SA’s workout Friday bitching like punk-ass teenagers I take control. “I don’t give a shit what workout you did yesterday or this morning – I’m doing the Dee right now…so do whatever you want.” I began and some of the PAX followed in. Others claimed Sandy V and did other exercises of their choice. Allow me to share a few quotes:

“You know I already did 250 merkins this morning…”

“Actually 275, Roscoe added 25 more.”

“Why didn’t you do 300? Y’all not feel like finishing?”

“Man my arms hurt…”

“I need to modify these burpees, I’m kind of tired…”

“Yesterday was harder b/c we did burpees last”

“No, yesterday was harder b/c we ran hills”

You get the idea of the general whining that was going on. By round 3, it was pretty quiet among the group. Finally we finished the routine. For the benefit of our FNG, I ask if a few PAX would share how long they’ve been doing F3 and something meaningful to them about it. All great comments, mostly about the friendships and bonds that have formed more so than the exercise or First F part. Before any tears formed, I announced “follow me” as I ran around the gym to the covered walkways. I’ve always wanted to use these in a workout, today is the day.

So back in the mid-80’s when I was a puberty exploring Jr. High student,  trying to contain billowing testosterone within my jeans, I would travel under these covered awnings. Something about the general nature of adolescent young men is the burning desire to jump and touch door thresholds, basketball nets, really anything that is just out of reach. All white men wish they could jump and outside of Rex Chapman and a few others, most of us in this demographic are relegated to simple things such as the roof support of the covered walk ways. So lets climb out of this rabbit hole and tell you what we did. The PAX would grab the post or roof or whatever they could to hang as long as they could. EZ Rider had a bit of a tough time with the low height but fortunately Tiger didn’t need a step ladder. So jump and hang as long as possible. When you can’t go any longer do the following:

  • 15 LBCs
  • 15 Mtn Climbers
  • 15 Flutter Kicks
  • 15 SSH’s
  • Repeat this for about 8 minutes: hang then circuit

Not sure if anyone got anything out of this. It looked better on paper than it was to execute for actual exercise. The way I saw this described was the Q would set a timer for 5 minutes and every time form broke, the clock stopped and you did the circuit and re-started the clock so a total of 5 minutes would be completed. Easier said than done.

We headed back to base with time for a little bit of Mary until time was called.

Announcements: Rice and Beans Tuesdays at 6 pm. See Tiger as we need to build the roster and support especially as we get toward the warmer months. Pre-blast for the Community Foundation Run on 4/9 – sign up and support the F3 Foundation. Upcoming races for various PAX. Prayer requests: Watts Up – family battling cancer and health issues; Roscoe’s M and FIL, Tiger’s M/2.0, Whooper and his M and their baby’s safe arrival in a few weeks.

Next time I think about doing a WOD, I’ll check with the Q from the day before to be sure I don’t repeat it.

Thanks for the opportunity to lead.

Short Sale

Gaston Community Foundation Run

Yet another sign that life is coming back to normal, or at least the newer normal is the return of the Gaston Community Foundation Run which will be held at the FUSE District near downtown Gastonia on Saturday, April 9th at 9:00 am. We have participated in this event in the past as a Speed for Need event. In case you’re unfamiliar with this event, the Gaston Community Foundation hosts this event allowing non-profits to benefit via matching funds. Additional dollars can be raised through the race itself via overall participation and individual winners (more on that in a minute).

Different than past years, we now have the backing of the F3 Foundation which we’ll not only represent with our logoed shirts but have a place to direct our gifts as well. Now in your mind I can hear you requesting more information. Obviously, you will register for the race (or face extreme FOMO and abuse from your fellow PAX). Depending on when you register, the fee ranges from $20-$35. However, you may choose to make a donation, which is above and beyond the registration fee. Now why would you do that your cheap ass is wondering? Glad you asked. The Gaston Community Foundation will match a percentage of your donation so it increases the overall gift which you can direct to the F3 Foundation. To be transparent, your gift goes to the F3 Foundation to support any initiative the Foundation decides to support. There are many ways to consider this financial opportunity. Some will think of it as if they were paying a monthly gym fee. Since you’re getting F3 for free, it’s extra cash to make a donation. We all know the benefits we’ve enjoyed are more than we’d probably put a figure on. So, I ask that you consider some level of financial support that will have a chance to strengthen our organization. You do not have to run the race to make a contribution. In fact, anyone that would like to make a donation to the F3 Foundation can do so via this opportunity.

Now to focus on the First F part – competition. We have a legitimate shot to win some more cash for the Foundation. Here is how:

  • 1st place overall in men and women will receive $1,000 each to their organization (overall winners not eligible for age group awards)
  • 1st place per age group, men and women will receive $300 each to their designated organization
  • 2nd place per age group, men and women will receive $150 each to their designated organization

The age categories begin at 9 and under but I’m only listing the ones for our guys:

  • 25-29 – Gold Digger (unless he wins the whole damn thing)
  • 30-34 – Round-Up
  • 35-39 – Ball Joint (he can’t be 40 can he?)
  • 40-44 – Here is where some competition begins but we all know there is one bat flipper that doesn’t settle for 2nd place
  • 45-49 – Quiche – time for a comeback
  • 50-54 – A number of choices here: Defib, Roscoe, Stroganoff, Whoopee
  • 55-60 – I know a former Nantan that will give it a great try but Seuss – time to show this town coffee and guts will take you far in a fast way – you can even run in the middle of the road.
  • 60-64 – Oompa – my money is on you brother

I already know the conflict of the Vill to Ville race is the same day and that will take away some of our stronger guys. But we still have plenty of guys to show our community the strength of F3. I posted a few names and honestly thinking to all the COT’s it’s hard enough to remember everyone’s F3 names let alone the actual ages. So, I’m probably leaving some qualified individuals off the above list; Termite comes to mind – but if it pisses you off – good – come win the MF’er.

We’ll have a tent at the event which we will hand out brochures and information so we can continue the 2022 theme “Always be EH’ing!” Plenty more to come about this event as we make our way toward April. What you can do for now is use the link below and register and/or donate. If you have any questions, please contact me.

Short Sale

704-516-2193

Community Foundation Run – CF Gaston

The 6 becomes the 5

Long overdue was a trip north to Folsom. The Q schedule tends to stay full thanks to Ball Joint but finally the day came and I arrived with a minute to spare. Sparky and Round-up were limbering up for a run. Oompa and Pockets were already in the gloom logging miles. A veteran group gathered into a circular fashion. Beetle Bailey brought along two FNGs that stood shivering. Our Nantan’s mission to always be EH’ing is working quite well. I then tried to recall the 5 core principles – thanks to the PAX for helping me stumble through it. Heavy emphasis on being peer led, modify as needed, form over reps, etc. A few minutes in with little movement in the 35 degree cold and it was time to get warmed up.

Warm-up:

  • Seal Jacks IC x 10
  • Imperial Walkers IC x 10
  • Toy Soldier IC x 10
  • Side to Side Lunge IC x 10
  • MNC’s IC x 10
  • Arm Circles forward/backward, small then bigger
  • I mis understood the PAX reference for “Cherry Pickers” and called Gravel Pickers IC x 10

It’s Folsom so prudent way to get the Pledge in is to mosey to the entrance. Along the way, stop at the light poles for 3 Merkins. Wichita and Gearwrench led the way, circling back for one of our FNG’s as the 6. Once we all arrived, headgear was off with hands over hearts paying tribute to our wonderful country. Now PAX choice: option A or option B? Several spoke out but Watt’s Up was emphatic to accept A. We’ll stay where we are for the escalating pyramid. Now stick with me, here is where it gets all “Short Sale – eee.”

  • Round 1: 5 Burpees
  • Round 2: 5 Burpees + 10 Squats (unofficially that’s 10 burpees in a row, but who’s counting?)
  • Round 3: 5 Burpees + 10 Squat + 20 Mtn Climbers (count both legs)
  • Round 4: 5 Burpees + 10 Squat + 20 Mtn Climbers + 40 Shoulder Taps (count both taps)
  • Round 5: 5 Burpees + 10 Squat + 20 Mtn Climbers + 40 Shoulder Taps + 80 SSH’s
  • take it back down…
  • 40 Shoulder Taps + 20 Mtn Climbers + 10 Squat + 5 Burpees
  • 20 Mtn Climbers + 10 Squat + 5 Burpees
  • 10 Squat + 5 Burpees
  • 5 Burpees

It did get a bit complicated at times. Sarlacc was nice enough to help Wichita count. Wichita politely suggested Sarlacc mind his business. Mumble Chatter was rolling but this is Folsom where sarcasm and bravado are the soup de jour. FNG Robert was pushing hard with the group. FNG Sammy was a little slow to get involved. I ask Sammy what was his favorite exercise in school? Jumping Jacks he responds. I share we call them Side-Straddle Hops so let’s go. Watt’s Up yells for 20 reps to get us an even 100 for the morning.

Let’s mosey down the hill to the tennis courts. I stroll along with Sammy to learn he’s from Rutherfordton and been in Dallas 8 months. His beard is beginning to grow – he’ll be fine.

Part II of the workout per the Weinke required groups of 4 but with 10 men, had to adjust that so three groups: two have three and one has four (don’t try to run that calculation, trust me). I did a home workout this week with stretch bands across my quads doing a series of side shuffles, back pedals, glute bridges and a bunch more. My ass was on fire. We rarely focus on our glutes which is why our legs can get so sore. Adding some band work when at home can benefit you in a lot of ways, including how your pants fit. Public service note complete.

  • Group 1 runs a lap around the courts – this group is the timer for the other groups
  • Group 2 puts stretch bands on their quads or at their ankles bends into a half squat and does side shuffles the width of the tennis courts until Group 1 returns
  • Group 3 does 10 HR Merkins + 10 Burps rolling the sets until Group 1 returns
  • Switch – each group did two circuits of each activity
  • Activity 2:
  • Group 1 runs a lap
  • Group 2 uses the stretch bands, gets into a half squat and does backward shuffle the court and then forward shuffle (or does backward both ways – however the PAX wants to go)
  • Group 3 does Jack Merkins (legs split out, lower down; raise up and legs come back to plank form) x 10 then roll into 10 Peter Parkers
  • Switch – each group did two circuits of each activity

The time worked out well with less than 4 minutes to go. Don’t want to short-change anyone so on your six for Mary. I asked for complicated or simple – PAX chose complicated, so lets go with the Corkscrew IC x 10 followed by X Crunch IC x 10, LBCs IC x 10, and finish with American Hammers IC x 10.

COT: Prayers were shared for several folks that I’ll do my best to recall. Watt’s Up for a bunch of family stuff, Wichita, Westside, and Purple Haze’s respective mothers going through stuff, FNG Robert asked for prayers for kids in school. Stogie shared a praise for a work friend making good progress to defeat cancer. My apologies if I missed something – check the prayer list and other bb’s. Announcements – relays coming up, Sargento’s weekend getaway still has available spots – see Nantan for details. Our FNG’s introduced themselves: Sammy Elliott likes wrestling and John Cena. His favorite move is not a compatible name so we went to move #2 – Power Bomb. Robert Stephenson is a landscaper and our remedial minds called out Hedgehog. Leave it to us to create affectionate names of endearment.

Moleskin: Life is full of different journeys. Last week I joined some brothers in Biloxi, MS to run a half marathon. It was officially my third race of this sort. I knew my training had not been as good as the previous two. I wrongly assumed because the course was flat, running the elevation in our area would compensate. I was sorely mistaken. As I walked to the starting line, the daunting task traveling 13.1 miles weighed like a wet blanket. The journey begins with the first step. So too does the job of the PAX. Hedgehog and Power Bomb began their F3 journey this morning. We’ve all been there, some more prepared than others. Today a baton was passed where the 6 graduated to the 5, or somewhere ahead. That is what is great about F3 – if you stick with the plan, progress will be made. The support is always there though the affection comes in different forms. Always be EH’ing – you may start at the 6 but soon enough you’ll be circling back.

Thanks for the opportunity to lead.

Groups

Sunday morning, January 23rd still reeling from blizzard #2 in our area with snow and ice scattered along the ground, especially in the shaded areas. It was just below 20 degrees outside and the Q chose the “Smart-Sack.” I’m not one of Hal’s students in training for this upcoming marathon, basically creating my own training routine which has to do a lot more about when I want to run. I’ve been studying the weather in Biloxi, MS and the forecast calls for high forties and clear at this point. Better to train in the right conditions – or at least that’s one of my excuses. So, I ask myself, why do I want to run when it’s in the teens and dance around ice and snow? Or maybe it was the red wine I had the night before – which for a Bud Light guy apparently there are lessons to be learned as a 50-year-old (note to self – red wine is for communion, never have more than a shot or maybe a social glass). I arrive into the parking lot of the Teeter to see Whoopee and EZ Rider dancing around trying to stay warm despite their soaked shirts beginning to freeze to their bodies like ice cycles. Flintstone drives up – he got the message – not the red wine part, but the smart sack part – good man. Roscoe’s vehicle was in the lot and I knew he had 11 miles today. We decided to wait inside where it was warm. EZ takes off for church and we discussed the QSource topic of Groups.

Main things to know are three types of groups. Man is hard-wired to seek the Advantage incumbent in Group membership. Different Group-types provide different Advantages. Community is like your neighborhood – proximity is an important factor. But not necessarily a mission to do something. An Organization is two or more people that voluntarily combine for the accomplishment of an articulated purpose. Unlike Communities, the Members of an Organization are defined by their shared mission not their Proximity. Last are Teams which are dynamic with a goal to perform a specific mission for the benefit of a Community, an Organization or both.

Whether a leader is concerned with the health of his Community, the Effectiveness of his Organization or the dynamism of his Teams (or all three), the QSource provides a framework for him to more skillfully influence of Movement to Advantage–which is the heart of leadership.

Throwing it together

Like Boudin and several of you, I have set a Q goal of 50 in 2022. That’s a little more than 4 a month. So my 2nd Q of the year comes soon after my first at the GasHouse. Work has been nuts so the one thing I had in mind was a wee bit complicated (no? you’re not surprised – maybe next year’s word will be “Simplify” ah but not this year – using “NOW” again because time management is my jester). Sorry for that tangent, back to the matters at hand. Tuesday, meeting after meeting and doing a little bit here and there on projects left little time to plan a proper Weinke. Sometimes I miss my old job…but life is a challenge. Sorry – tangent #2, I’ll get back on track (anyone have any ADD meds I can borrow?). So I scorch out of my driveway at 5:16 pm headed for the nation’s original afternoon workout. Slaw had planted his shovel flag (what a Site Q – always there – Slaw for 2023!) and a few guys were hoping around trying to stay warm in the 30 degree temps. Well, except for Gravel – dude posts as if it’s summertime – shorts and t-shirt a big middle finger to Mother Nature. For a wus like me born and raised in these parts, I’m bundled up like an expedition to the North Pole. I arrive to the circle with a minute to spare. Pockets says he is running after the warm-up and Defib says he’s only got 20 minutes before he has to leave (he did run a few miles EC). Disclaimer – be careful, modify as needed and for some, they took that disclaimer where they may as well have created their own Weinke. Oh well – it’s Midoriyama – what else is new? A Q is basically the focal point for verbal assaults. Oh – not this time – no Freight, SA, or Tool Time. I may be able to get through this without too much ridicule.

Warm-up:

  • Toy Soldiers IC x 10
  • Side to Side Lunge IC x 10
  • Imperial Walker Squats – I counted but it was in cadence. Def was all messed up on this one
  • I think I did one more but can’t recall it.
  • Pledge

Mosey – with remnants of snow on the ground, I knew I would have limited options. The parking lot across the street by the ball field looked clear – we’ll short mosey there to avoid any treacherous terrain. As we arrive, two more sets of headlights coming our way – Wirenut and Purple Haze. Impromptu SSH’s until they arrive.

We had 8 so divide into 2-man teams:

  • Set 1 – two circuits of:
  • Exercise 1: Alternating Lunges (forward, reverse, fast – doesn’t matter)
  • Exercise 2: Merkins
  • Exercise 3: American Hammers
  • Timer – last team does 10 burpees – when they finish, teams rotate to next exercise.
  • Set 2 – two circuits of:
  • Exercise 1: Jump Squats
  • Exercise 2: Hand Release Merkins
  • Exercise 3: Crunchy Frogs
  • Timer – Flying Squirrels x 10

Defib had to scoot after this one. Of course, burpees were a fan favorite. Some did the recommended exercise while others did whatever they felt like – like I said, this is Midoriyama – getting in a workout is the third option, preceded by mumble chatter and fellowship. That burned some time but next up was the escalating 4 corners. Count both legs when applicable.

  • Corner 1: 10 Plank Jacks
  • Corner 2: 10 Plank Jacks + 20 Mtn Climbers
  • Corner 3: 10 Plank Jacks + 20 Mtn Climbers + 30 SSH
  • Corner 4: 10 Plank Jacks + 20 Mtn Climbers + 30 SSH + 40 Flutters
  • The PAX had been patiently waiting for the complication and it begins with de-escalating. Stay at corner 4 and take it down. Thankfully Broke was there to translate. Hey it’s Midoriyama – they’re not known for math skills.

A little more time and the Weinke has run out of words. Improvise like I know what I’m doing…ah, 11’s with 10 Imperial Walker Squats – more for entertainment by Def Leppard’s form than anything else. Pockets re-joined after his run was complete. 1 LBC on the other side of the parking lot. Not much of a push by this group at this point but the chatter was good. With a few minutes left, we moseyed across to home base. I thew a few core exercises at the pax on a 30 second timer. Effort was minimal and the form was awful, but chatter was strong.

Announcements – QSchool – watch for rescheduled date; relays; Prayers: Huck’s dad, and there were some others.

No moleskin – just happy to have the opportunity to lead and participate. Until the next one.

Short Sale

“I brought you into this world…”

Anyone of “respect” age and older can probably finish that sentence in addition to identifying the author and where it was said. Any guesses from the younger generation? Bueller? In a frank conversation with his son, tv dad Dr. Cliff Huxtable had a frank conversation with his son Theo about life. This too was a punchline in Bill Cosby’s stand-up routine as well. The punch line was “…and I can take you out!” Why do I introduce today’s events with that title you ask? Well as the GasHouse circle formed this brisk morning, we had 4 guys for Tube’s Pain Lab and 3 guys followed me for the bootcamp. Those three HIMs were Whoopee, Stroganoff, and Roscoe. Grab a chair son and let me share a little bit about what happened.

Warm-up:

  • Toy Soldier, Imperial Walker Squats, Side to Side Lunges, Moroccan Night Clubs, Arrows R/L, Plank Jacks, all in cadence x 10. While in plank, right foot by right hand – stretch the hamstring; right hand up followed by left hand up getting some thoracic spine stretching (did I say that correct Voodoo?). Flap-jacked to the left. Finished with shoulder taps IC x 10: Recover, Pledge, Split up.

The aforementioned 3 moseyed from the Schiele across the street to the back of Akers Pharmacy. An old routine that I thought the Site Q might enjoy. One Stroganoff did not – opting to Omaha the first part. Roscoe, Whoopee and I threw our legs against the wall for 10 Hip Slappers (5 R/5 L), then bear-crawled across the parking lot for 10 merkins. We then took a lap, opting for counter-clockwise. Three total rounds.

We took a stroll over to First Presbyterian Church for the classic DORA using the stairs. The exercises were: 100 Hand-Release Merkins, 200 Squats, and 300 LBCs. Team Stroganoff/Whoopee opted for regular merkins. We discussed the state of affairs at the GasHouse AO and how we can build it up for 2022 – “Always be EH-ing.” Since there were only 4 of us, we used the lower brick wall near the firepit to do 10 Step-ups each leg, 10 Derkins, and 10 Dips.

We moseyed across the street to Freight’s house of worship. This had been intended for the main event. Earlier that morning, I arrived with a piece of chalk to mark a few parking spots. I over-estimated the number of PAX but no worries, we rotated through at our leisure doing the exercises scribbled down except Stroganoff who declared this was a “me vs. me” workout as he was a solo EC and apparently his battery was draining. The exercises were: Mtn. Climbers, Freddie Mercury, Flying Squirrel, CDD, Flutter Kicks, American Hammer, Jump Squats. How many reps you’re wondering? The timer was a runner that took the long loop around the two medians. This routine lasted about 15 minutes.

Arriving back at the base – we had a couple of minutes to do a few more core exercises. I introduced “the pencil” which is like Heels to Heaven except your legs remain perpendicular or 90 degrees and your core lifts your legs up. A futile attempt was moved on to toe touches as the bell rang.

Announcements: next Saturday at GasHouse (1/22) after the workout will be Q-School at 8:20-ish hosted by the First FQ. If you’ve never attended or want to brush up on your skills, post at GH or hustle over from Folsom/Old School/Yank to attend. Whoopee is grilling burgers for breakfast – no exotic meats are on the menu at this time. Let him know if you’re coming so he can plan accordingly. Tuesday 1/18 Rice and Beans – see Tiger for more info or Slack. Prayer Requests: Roscoe’s M and Father-in-Law, Castlerock’s Mother-in-Law, Huck’s father. Roscoe took us out.

Moleskin – it was a light crew for us this morning, but those three guys are important to me for the fact they all had a hand in bringing me into this F3 world as Cliff Huxtable once shared on The Cosby Show. All three friendships of varying years, all three had been EH’ing me in the inaugural year of 2015. I gave many excuses most guys give. But then Whoopee had a special day one early Saturday in November where it was an anniversary of his being cancer free. There were several FNGs that day to honor Whoopee. Not all returned, but thankfully I bought in and only to look back at the friends I’ve made and accomplishments earned. Thanks to the three guys that posted alongside today for the push, the conversation, and the friendship.

It was a pleasure to lead today.

Short Sale

The Journey Back to the Top Begins with the First Step

The PAX have spoken, or at least voted. Congratulations to Big Pappy being honored as 2021 Q of the year. Do I sound disgruntled? Some at the workout say I could be or maybe they were trying to ignite me into an F-bomb. The PAX also surmised the voting could have been influenced by the Folsom folks. So much for a democratic voting process – maybe George Soros has some interest in our region? Ah – that’s a rabbit hole we don’t need to visit. Let’s move on to the beatdown. Initially I tried to get on the Folsom calendar for today but Site Q Ball Joint said Breaker beat me to the request. No worries – I texted Freight and he obliged to let me have the Q this morning. The forecast called for rain so I organized the Weinke accordingly, making use of the covered picnic area. I rolled up with two minutes to spare and couldn’t get the speaker’s blue-tooth to connect – Q-fail. One minute late starting so had to make do. A veteran crew but Broke mentions his back hurts. I offer the disclaimer “do whatever you want to – I’ll offer some suggestions.” Here we go:

Warm-up – no cadence necessary

  • SSH
  • 4×4 (4 merkins + 4 mtn. climbers)
  • Squat Jack Twist
  • Flying Squirrel
  • Shoulder Tap + Plank Jack
  • 8 Count Body Builder
  • Jump Rope (no rope, just pretend)
  • Ski Abs
  • 180 Jump Squats
  • Single Line Suicide (don’t attempt to do this w/o me present)

We rolled through 10 exercises at 30 seconds each, taking a 30 second rest after the first set and repeating. Ten minutes of pure cardio. I had the PAX wondering if we’d go the rest of the hour at this pace; I considered it but had other plans. The rain held off – lets mosey.

Thang: Fellowship mosey out of the parking lot. Thankfully Pizza Man is with us and I lean on him as my cruise director. Right on N Maple, Left on W Church. At the corner of Church/Pine, we do 10 merkins + 10 squats + 10 mtn. climbers (count one side). Mosey south on Pine to W Carpenter – do the routine. Go one block and head north to the back street of the grocery store – stop and do the drill. Go out of the parking lot and turn right on W Main St – go one block and do the drill. Go to the next block on Maple – do the drill. Go another block to Oakland – do the drill. Make sure Seuss gets to the side of the road as more cars interfere with him running in the right lane. Go one block to N Holland – do the drill. Turn right and go south on Holland – I briefly consider asking the PAX to do pull-ups at Pizza Man’s house but since I can’t do them – I keep us moving. At the corner of W Church and Holland – do the drill again. Head back into the parking lot and one final time of the set. That makes 90 of each exercise – I had in my head to do 10 sets so fell short by one. This kept our cardio up and the mosey kept the chatter going – all good in my book.

Return to the picnic shelter and find a table or space. I did a garage workout focused on lower body this past Monday night. It was a leg burner for sure. Check it out if you ever need to work your legs. I didn’t want to completely focus on legs, so added upper body and core to round out the routine. We did two exercises at 10 total reps (5 each leg or side when called for or 10 total) in four minute sets with one minute rest between. I think the PAX will agree, the first one or two times through are okay but that third one comes and you begin to feel it – usually with about two minutes to go. Here it is:

  • Seated Jump Squats (butt touches the bench, then jump) x 10 + Step-ups (5 left, 5 right)
  • Dips x 10 + Burps x 10
  • Flutter Kicks x 10 (one side) + LBCs x 10
  • Glute Bridge x 10 + Lunge (5 right, 5 left)
  • Derkins x 10 + SSH x 10
  • Heel clicks x 10 (squat then jump and click your heels together) + Am Hammer x 10 (time was running out so we only got 3 minutes of this one)

Announcements: Convergence January 1 at Midoriyama – look for a pre-blast; see Sarlaac collecting for a family. Prayer requests: Broke’s mom, Pizza Man’s grandmother moving to retirement home, those with loved ones no longer with us during this holiday season.

Moleskin – Everyone has their brand of tricks to make the workout challenging. Cardio is one of mine. The PAX noted today’s bag of exercises were surprisingly simple, well, some of them were weird (see heel clicks). Some thought the warm-up were moves stolen from boy band’s dance moves – possibly. If the smart watches were working, most should have burned over 500 calories – check that – Seuss may not have that many to burn. At least Broke got to order hash browns for breakfast. I did joke with the group that my journey to make an impression on the PAX with my Q’s began today. I hope my 2022 is a healthy one that I can consistently push the rock and reach some of the lofty goals that I have set. And that is really what this is about – not winning awards or recognition. After all it’s ‘you vs. you.’ Look at what Michael Jordan did to create an edge as he revealed in “The Last Dance.” It’s like seeing that one person ahead of you on the relay race that you pick up the pace to get a kill. It’s in a set of 11’s where you’re staying just ahead or just behind some oblivious PAX – the push or pull you need to motivate through the routine. The journey to your next goal begins with the first step. Today was the first. See you again for the next.

Short Sale

Don’t Forget to Check Your Blind Spot

After a night of revelry at the annual F3 Christmas Party I had some concern about posting this morning. I did have a few libations but thankfully not nearly enough for me to grab the microphone so I could underwhelm the audience with a voice only cut-out for a solo car ride. If we’re being honest, I hum along in church and really don’t enjoy singing Happy Birthday. I love music which is why I appreciate those talented to play and sing. Thanks to Huck, Allen Tate, Bubba Sparxx and Broke for putting on a great event.

My alarm went off at 0600 as today is the first day of adding miles preparing for my next half in January. I was one of several runners scattered about the course this morning. There were three Ruckers and Roscoe shared this:

Three PAX answered the call to ruck at 0600 am where we celebrated an early Festivus by airing our grievances during the ruck. Whoopee started out airing his grievances in mile one and then Flintstone aired his in mile two. By mile three, Roscoe was bursting with grievances. By mile four there were no more grievances and we finished our last mile with a renewed positivity. We basically took the Whoopee Sandy-V Slack Channel and brought it to life.

COT: no announcements; Prayers: Roscoe’s friend Tim fighting cancer, his M, and his Father-In-Law; Purple Haze and Bedpan fighting COVID. I prayed us out.

Moleskin – We’re wrapping up 2021 Q-Source with Dealer’s Choice. During Whoopee’s GasHouse Q, he brought the 8-block exercise to life all the while teaching it’s meaningful purpose to guide men through the year. Something about writing down your goals after thinking through them can set you on a course for success. During the teaching, “blind spots” were brought up several times. With a new 16-year old driving in my family, blind spots have been covered. But this morning I thought it would be worthy of discussion among our PAX.

Weaknesses are aspects we can overcome with practice, time or desire. The key thing is we can be made aware of weaknesses. But when it comes to blind spots -they are hidden and can significantly derail a leader if they are not prepared.  So we discussed 10 core blind spots that should create some awareness to detect.

  1. Going it alone (being afraid to ask for help)
  2. Being insensitive of your behavior on others (being unaware of how you show up)
  3. Having an “I know” attitude (valuing being right above everything else)
  4. Avoiding the difficult conversations (conflict avoidance)
  5. Blaming others or circumstances (playing the victim; refusing responsibility)
  6. Treating commitments casually (not honoring the other person’s time, energy, resources)
  7. Conspiring against others (driven by a personal agenda)
  8. Withholding emotional commitment (emotional blackmail)
  9. Not taking a stand (lack of commitment to a position)
  10. Tolerating “good enough” (low standards for performance)

Among our group, we discussed addressing difficult conversations and conflicts quickly is very helpful to mitigate issues. #1 – being afraid to ask for help will cause blind spots to impact a man. Accountability via a Whetstone or Shieldlock are good ways to gain sight to the issues you don’t see. What else can help? Here are some additional tools you can use:

Curing Your Blind Spots

Follow these steps to gain clarity around your blind spots, which will open the door for growth, learning, and performance improvement.

  1. Solicit feedback in the right way.
    Ask for 1 piece of feedback at a time. Communications expert Carole Stizza suggests these 2 options:
    “What is the one blind spot you think I have that I should be more aware of?” OR
    “An assessment identified some unique blind spots. Do you feel there is one area this particular blind spot of _______ shows up in how I approach things?”
  2. Surround yourself with diverse thinkers with the intention of learning from them.
    Your communities of learning should reflect a variety of perspectives, experiences, and approaches to problem solving that you can adapt.
  3. Examine your past to identify patterns.
    How have you succeeded as a leader? How have you struggled? What situations have led to both desirable and undesirable outcomes? What feedback have you received from mentors, coaches or advisors regarding decisions you’ve made that indicates a pattern of questionable choices?
  4. Identify triggers.
    We all have triggers – situations that cause us to impulsively or instinctively react without thinking. In his bestselling book, “Triggers,” leadership expert Marshall Goldsmith explains that every waking moment is filled with either people, events, or circumstances that have the power to shape how we act or react. When we master our triggers, we master our responses and make them work for us, rather than against us.
  5. Seek out a blind-spot buddy.
    Once you’ve received feedback on your blind spot, enlist someone you trust to hold you accountable to behavioral change.

This material was in this post by Maissa Levin in Inc.  If you would like to read more about it.

As you begin to think about 2022, I hope you’ll consider doing the 8-block exercise. I did it last year and upon review I have a lot of work. I compare it to running this morning. I was able to push the pace for the first few miles and felt really good. But once I hit the “gut check” (the elevation gain up Robinwood) I slowed considerably. I finished the run and the goal, but knowing there is a lot of work to prepare for the 13.1 miles in Biloxi on January 30th. There are blinds spots we all have – make sure you’re looking for those along your daily course.

Thanks for the opportunity to lead.

Short Sale

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