First exercise – motivators (5), in cadence
Second exercise – abe pagodas(10), in cadence
Third exercise – good mornings(10), in cadence
Fourth exercise – shoulder circles (10), in cadence
It’s December and we are started the countdown to Christmas in F3 style!
24 days until Christmas so we did doing a countdown themed workout in the parking lot. We split into two groups with myself leading one group and 5-Putt as my Co-Q leading the other group. We had a triangle set up for each group with a light at each corner of the triangle. We had the tune cranking to help keep us motivated in the cold.
We started by doing 24 reps of the exercise at the main station and then ran to the next corner of the triangle where we did 10 merkins and then ran to the third corner where we did 10 leg lunges (5 with each leg) then ran back to the starting station. One loop is one day of the countdown towards Christmas. Then, we moved onto the next day and did 23 reps of the next exercise and ran to the 10 merkins and10 leg lunge stations. Then, onto the next day with 22 of the next exercise and so forth. When you got to Big Boys then you started over with Shoulder Press to continue on your countdown.
The exercises were:
Bent Over Row
Everyone went at their own pace and some PAX even got down in the single digits of days in the countdown.
Flutter Kicks (25) in cadence
LBC (25) in cadence
Holding Planks alternating between high and low on my call
For today’s circle of trust, I want to talked about Listening. I shared how I have a significant hearing loss since birth and have done my research over the last 10-15 years to improve my listening skills to help offset my hearing loss. I talked about listening at home to our wives or kids, listening at work to coworkers, listening to friends, or listening to a stranger you just met. We can all do a little better in this skill. Most people fall a little bit short and tend to listen with the intent to reply or cut in with a “hey that happened to me too” and then interrupt with their story or start thinking about how they are going to respond. I know that used to do these a lot and still find myself falling into old habits. An example: My wife is trying to tell me a story about something from work that happened and it made her feel frustrated and unappreciated. I cut her off and then say “yeah I know what you are talking about, the same thing happened to me at work last year when and then I go into the story. She ended up sitting there silent. I missed out on an opportunity to be there for her and get something off her chest and strengthen our relationship. What happened? I didn’t just listen in turn made her feel worse.
To be a good listener, drop all intention of replying at any point in the conversation and only listen. When those responses start popping up into your head, just ignore them. Then when there is a pause in the conversation and it makes sense to respond, then go for it. This may mean that there may be a prolonged silence in the conversation but don’t worry about it. Maintain eye contact and face the person. Give them your full attention. It’s not for just at home, it’s for at work too. Practice these same principles when talking to a co-worker. I know that I’ve failed at this. I can think of a time recently when I was working on my computer when a coworker came into my office and asked me a question. I answered without looking from my computer or even stop working. Looking back, I probably made him feel like whatever they had to say was unimportant to me since I didn’t take the time to just listen.
I challenge you to go out and be more aware of falling into the traps that keep you from being a truly good listener. If you are a thinking of a reply while someone is talking kind of person, then make a conscious effort to blank out your mind and just focus on what the other person is saying. Or if you are a I have a story just like that kind of person, then bite your tongue and don’t offer up your story the next time you find this happen. I was this kind of person bigtime and it has helped me in my personal life and professional life as well to bite my tongue and not cut in with the stories like I used to. I am a better listener by not doing it. And lastly, don’t be complacent and keep working on being a better listener.