Celebrating Uncle Archie - 'Don't leave tracks'

Goodmorning Family,

Today we remember (Uncle) Archie Ganaway Malcom, Pop's oldest brother who passed away this week at the age of 91. Please take a few minutes to read this beautiful tribute. 

NOTE: Virtual memorial service Monday, August 3rd at 10AM CDT.

I took some time to write to Scott today:

July 31, 2020

Dear Scott,

I've been thinking of you and your family all week. I wanted to sit down and share a few thoughts. I know losing a parent is never easy, but I also know the 'A-Train' is in a better place.

I just read the obituary and smiled knowing you had a hand in that writing. So well done. I love the story about the Army getting the nod over the Navy. His military career was indeed remarkable, not unlike that of his son - Scott-e-o!

I of course thought of his sense of humor and that great laugh! Also thought of his many one-liners you have shared with me through the years including my favorite, 'Don't leave tracks!'

My thoughts and prayers are with you buddy. Do your best to celebrate a life well-lived and a father, grandfather, and great grandfather who set such a special course for his family.

God bless,

gPage

Here's a picture of Uncle Archie on the right, with Pop, Aunt Jean and Uncle Wellborn - plus Misty! This was from a Malcom family reunion in Nashville in the late 90s.

Don't mess with Mom when a wall needs to be white on WPW

Two things on WPW:

1. Don't mess with Texas, I mean Cathy, when a wall needs to be painted white. I'm excited about some changes to our bedroom. Just trying to sit back and let the game come to me!

2. Lucy safe and sound in Dallas, final stretch home today. Photos from Colorado below.

Have a great Woman Power Wednesday,

Dad

My Flat Ass Fitness Rules (12 of them)

Today, on Stay Whole Tuesday, pray for Lucy and friends as they start their drive back from Colorado. Keep in touch Goose and be safe on the road.

Next, I promised to share my Flat Ass Fitness Rules. See this post for more context on Flat Ass Rules, with credit to General Jim Mattis, former Secretary of Defense.

1. Have fun. Whatever you choose to do with your recreational and fitness time, have a good time!
2. Set goals. Three 'p's': Have a plan, plan in pictures, and make it positive. We perform better when we have a picture of what we want to accomplish. For example, note my front-on iron set up above, compared to 60-year old Bernard Langer. Not bad at address. And below, I see my back-swing is not too far off. But, in the final comparison, note how I need to keep my head and body 'back' at impact, as opposed to 'sliding-through' the shot. With guidance from Jon Tattersall, I have several specific fitness movements and stretches to help my body learn the correct impact-position. I bet I see results soon!
3. Be injury-free. Try your best to stay injury-free. Be aware of your body's limits and don't push past those. Think about how active you want to be late in life and make decisions based on those plans. Keep a positive self-image of the body you were given by God. A concept called the Centenarian Olympics comes to mind.
4. Understand your body's planes of motion and work on all movements. The Gray Institute (The Leader in Functional Movement) is a great place to start. Or this link from T4TG - my favorite gym! Also, work on balance constantly and especially as you age.
5. Foam roll. The rule is for every decade you are old, you should foam roll that many days per week. (Or so says Chris Braden, QB1 at T4TG.) That is 6 days a week for me, so I just do it every day, sometimes twice a day!
6. Deep tissue massage. Use the foam roller and other devices (tennis ball, lacrosse ball, rolling stick) to break down fascia and tissue around your muscles. Focus on ankles, knees, hips, and back mobility. Healthy ankles, knees, hips and vertebrae will lead to a lifetime of health and fitness. You can double up on a lot of this while foam rolling. For example, while I roll out each vertebra, I often also use a tennis ball on my wrist, knees, and ankles. For an actual massage, Cathy and I are big fans of Dr. Alexia Rodriguez at Fortview Chiropractic.
7. Eat super healthy. Learn the importance of intermittent fasting (i.e. a shorter daily feeding window.) Don't eat or drink before bedtime. Drink moderately. No alcohol before 6PM. Take at least two days a week to be alcohol-free. (Understand that over time alcohol adds up and does damage to the brain and the body. Also, know that it can be addictive so always think moderation.) 
8. Sleep. Know how much sleep you need. This is different for everyone. For me, it is 5 hours and 55 minutes minimum. Eight hours is best.
9. Recover. Take recovery days, especially when feeling run-down or sick.
10. Breathwork. Work on your breathing. Learn to breathe in, as easily as you breathe out. (A good time to do breathwork is while you are foam rolling. This time can also double as meditation and prayer time.)
11. Have hobbies you enjoy and that keep you fit. In my 60 years, I've been in love with many types of sports and activities. (Baseball, basketball, soccer, tennis, running, road biking, swimming, triathlon, mountain biking, juggling, skiing, cross-country skiing, scuba, tennis, table tennis, yoga, and golf to name a few. My favorite sports involve a ball!)
12. Gratitude - be grateful. Prime the body for success first thing (early) in the morning by taking time to be grateful. I like to write down what I am grateful for as soon as I wake up. I never take fitness for granted and I am especially thankful for our golf course and club (i.e. backyard) where I can enjoy so many activities. I never drive through those gates without feeling grateful and blessed.

MIAGM - Feeling good about some things this morning

Hey Singletaryans and friends,

Celebrating a 92% Whoop recovery score on the morning after two rounds of tournament golf . . .

Scores in the low 80s . . .

And a handicap index in single digits for the first time ever . . .

Make it a great Monday,

gPa

P.S. Tomorrow, on Stay Whole Tuesday, while I'm feeling so chipper, I will share my Flat Ass Rules for Staying Fit.

Jim Chapman - 'I'm so proud I'm about to pop'

This is a must-read if it inspires you to see creative professionals in their eighties doing amazing work! Also, for golf nuts like me who admire Bobby Jones and the game's history. Jim Chapman is the grandfather of my son-in-law, Taylor Wilkinson. He is also a prolific Autodesk software user!

Jim Chapman paused midway up the hill and soaked it all in for a minute. Chapman is on the closing holes of a brilliant career as an architect, someone who has specialized for years in clubhouse construction and renovation. He has been associated with some of the nation's most iconic clubs, among them Congressional Country Club outside of Washington and Oakmont Country Club in Pennsylvania.

But there is something special about the Bobby Jones project for Chapman, who grew up in Atlanta and understands the importance of the Jones name and legacy.

"I'm so proud, I'm about to pop!" . . . 

Link to article here.

Here's a heart-warming post on GDad from my son-in-law, Taylor.

Special stuff!

Warming up Nuggets - Be a BIG fish!

Hey peeps,

The summer of Covid-19 is winding to a close in terms of when LuLu goes back to College Station. I'll soon be back posting on Nuggets most weekdays and an occasional weekend share. Thought I would start to brush off the digital dust with this picture of Taylor from St. Simons Island this weekend. 

He went down with his Granddad for some fishing. Great colors in the pic, albeit a small fish. T said they caught mostly little trout and no keepers.

That's okay T . . . we think you are a keeper!

Make it a great Monday,

Dad

P.S. And speaking of size of fish, here is a cool and meaningful early birthday present Sally framed up for T from his GDad!