F3 Knoxville

30 Seconds, Rinse and Repeat

Asylum AM

THE SCENE: Sunny and warm, high 80s, thankfully not too humid
F3 WELCOME & DISCLAIMER 

Yep.
WARM-O-RAMA:

– 5 decreasing Motivators (in cadence), 10 Rockettes, 10 Cherry Pickers, 10 Imperial Squat Walkers, Little of this/that

THA-THANG:

  • Mosey to Stop Sign south of Admin building. Do 30 seconds of the following 4 exercises.  Rinse and Repeat.
  1. Plank Jacks
  2. Pickle Pounders
  3. Mountain Climbers
  4. Shoulder Taps
  • INDIAN RUN to new bathrooms. Do 30 seconds of the following 4 exercises.  Rinse and Repeat.
  1. Big Boy Situps
  2. American Hammers
  3. Little Baby Crunches
  4. Flutter kicks
  • Mosey to CMU pile. Get in a circle, every other man has CMU.  Do 30 seconds of the following exercises, then pass the CMU.  If not doing the exercise, then do what’s in parentheses.
  1. Overhead Press (LBCs) (2 minutes)
  2. Curls (Imperial Walksers) (2 minutes)
  3. Rows (merkins) (2 minutes)
  4. Squats (Side Straddle hops) (2 minutes)
  • Mosey to top of Baby Cardiac. Do 3 Burpees and sprint to the top.  Then do 30 seconds of the following 4 exercises.
  1. Froggie Jumps
  2. Lunges
  3. Bobby Hurleys
  4. Smurf Jacks
  • Mosey to road intersection up to Admin building at Stop Sign northwest of building. Do 30 seconds of the following 4 exercises.
  1. Diamond Merkins
  2. Burpees
  3. Carolina Dry Docks
  4. Ranger Merkins (ran out of time for these)
  • Mosey To AO (Bernie Sanders to tree)

MARY:
No time!

COUNT-OFF & NAME-O-RAMA

See Tags, plus J-Lo who isn’t in the system??

CIRCLE OF TRUST/BOM:

ARTICLE: Why Highly Efficient Leaders Fail (Harvard Business Review)

  • One of the key attributes of leaders is the ability to execute and get things done. Whether it’s at work, at church, at home, or in your community.
  • Sometimes leaders who have super high productivity have sacrificed their people-based focus.
  • So the irony is that sometimes High Efficiency makes people less effective leaders overall.
    • They tend to push others around them to the point of burnout.
    • They place unrealistic demands on others, leading to stress and frustration among the team.
    • Their lack of personal relationships can be an obstacle to promotions, as well as costing them in their personal lives.
  • Great leaders balance Task Focus (getting r done!) with People Focus (inspiring, empowering others, etc.) skills.
  • Not just about being efficient, it’s about being effective. Sometimes you have to go slow to go fast.  Take the time to make those personal connections
    • 6 out of 10 of the top differentiators of effective leaders relate to people skills (e.g., listening, developing others, and empowering team members).
    • Highly task-focused leaders can display controlling or perfectionistic behaviors that can alienate others. They also fear letting go of control to others because it might reflect poorly on them if results suffer.

MOLESKIN:
Best wishes to J-Lo during his deployment to Florida.

ANNOUNCEMENTS:
None