Date: July 12, 2022
AO: The Trident
Pax: Speed Square, Paddles (Respect!, Respect!), Chiclets (Respect!), Room Service, Almost Famous, Skipper, Gator, Slick
QIC: Obi-Wan
Conditions: 62°, Calm beautiful morning
4:45 AM Speed Square and I ventured off to get in a Murph prior to the beatdown. Mumblechatter was great and included everything from commercial real estate to an owl vs. pigeon fight outside Speed Square’s window last night! Thanks for the push this morning Speed Square.
Obi-Wan welcomed the PAX to F3 at 5:30 AM. What F3 stands for, our five core principles, the F3 mission and F3 credo were cited to the PAX followed by the disclaimer. No FNG’s in attendance.
The PAX was instructed to mosey to the Jet Link parking lot and off we went.
Warm-a-rama:
15 – Side Straddle Hops IC
15 – Tappy Taps IC
15 – Cherry Pickers IC
15 – Imperial Walkers IC
10 – Low & Slow Squats
10 – Groin Stretch IC
Mosey to the Centris parking lot for the Pre-Thang.
Pre-Thang:
The PAX circled up for a couple sets of exercises while each PAX member performed a 10 count. First up was plank and chill cut. Second squats and johnny dramas. The finish was holding an Oh Yeah position and alternating leg raises. The PAX dominated this and we were off to mosey back towards the flags for the Thang.
The Thang:
For the Thang the PAX were asked to partner up and start at the cones that were setup on one end of the parking lot. One partner would stay to do AMRAP exercises (MONKEY HUMPERS, LBC’s, WERKINS, ROSALITAS, SUMO SQUATS, BIG BOYS, BURPEES, FROZEN FREDDIES) while the other partner would run to the other side of the parking lot, perform 3 burpees, and then run back. On the way back there was a set of lights in the parking lot and from there the PAX was to power walk back to the cones to relieve their partner. Rinse and repeat. The form for the power walk was to be arms rocking while hips were shaking. The PAX embraced the challenge and tried their best!!! The Thang brought some great mumblechatter.
Omaha was called by the Q at 6:35. Back to the shovel flags.
6MOM:
PAX circled up for Mary. Gator Spears were first, led by the one and only Gator. 10 on the right, 10 on the left. Then it was American Hammers – Rancid Style to finish the beatdown.
Announcements:
Friday 7/15, 5K & Drinks at The Armory. Meet at the tank for the 5K (7:00 PM) and then Jukes for drinks (7:30 PM).
Prayers:
Chitwood’s brother
Speed Square’s sister
Slick’s family
COT:
For my COT I discussed with the PAX that listening was a skill some were born with, but for most of us it’s a skill that’s learned over time. It’s something I struggle with and continue to try and be better at throughout my life. Being in more of a manager role currently I listen to the words of others, but do not always hear what they are saying. I am a ‘black and white’ communicator and do not always ‘hear’ between the lines. I looked up some information about listening and came across an article based on Active Listening. The 5 key topics were:
Pay Attention – look directly at the person speaking and avoid being distracted by other side conversations.
Show that You’re Listening – Use good body language and nod occasionally.
Provide Feedback – Reflect on what has been said by paraphrasing ‘What I’m hearing is…’
Defer Judgement – don’t interrupt with counterarguments (this one I’m guilty of!!!!).
Respond Appropriately – Do not attack or strike up an argument based on what was said. Treat the other person in a way that you think they would want to be treated.
Overall, whether it’s with your kids, family, coworkers, etc. if you stop to truly listen you may hear more from someone than you think. Keep working on it fellas!
SYITG!
Obi-Wan