F3 Knoxville

FOCUS

Bomb Shelter

THE SCENE: 50’s and quite nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Negative Merkins x 10 on Q
  • Negative Diamond Merkins x 10 on Q
  • Negative Werkins x 10 on Q

We were pretty smoked and ready for coffeeteria after the warm-up.

THA-THANG:

Trail of tears with CMU. Slow mosey turned more into a walk with short bursts of mosey.

Stop 5 times for

  • Derkins x 20
  • Goblet Squat x 20
  • OH Press x 20
  • Flutter Kicks (CMU overhead) x 20
  • Plank Tri Ext x 20 (We only did one set of these for fear of face smashing on CMU and switched to overhead tri ext)

Stop at the Educator for Escalator. Bernie up, CMU overhead on the way down x 2

Mosey to playground at Elementary School

Dora

  • 300 Lying CMU press
  • 200 Door Frame Pulls switch arms each 5
  • 100 Burpees (darn, ran out of time to complete these)

P2 is doing 20 leg crunch on swings

Mosey back to grinder. We carried the CMUs for about 2 miles.

MARY:

  • In and Outs x 15
  • Bicycles x 15
  • Scissors x 30

COUNT-OFF & NAME-O-RAMA
9 strong
CIRCLE OF TRUST/BOM:

We only did about half of the crazy stuff I had planned. As you can tell my mind was all over the place. The average human has an eight-second attention span–less than that of a goldfish. That number has shrunk over the years due to our digital connectedness and the fact that the brain is always seeking out what’s new and what’s next. Focus is a muscle, and you can build it. It’s possible to set up an environment that fosters focus. Here are eight tips for eliminating distractions and paying attention to what you need to do:

  1. PREPARE YOUR BRAIN

Before a task, calm your brain.

  1. UNDERSTAND WHERE YOUR FOCUS NEEDS TO BE

Taking time to identify what deserves your focus for the year, for the month, for the week, and for the day.

  1. UNPLUG FOR 30 MINUTES

If you need to focus, log out of email and social media.

  1. GRAB SOME COFFEE

French physiologist Astrid Nehlig identifies a connection between caffeine and cognition.

  1. CHECK THE THERMOSTAT

If it’s too hot or too cool in your environment, it could impact your focus.

  1. TURN ON SOME MUSIC

Having music playing helps you focus on your own thoughts.

  1. TAKE SHORT BREAKS

Vigilance decrement is losing focus over time. Taking a short break in the middle of a long task reenergizes the brain.

  1. DOODLE

Doodling aids in cognitive performance and recollection.
MOLESKIN:

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