Six pax took their chances with the weather and posted to a soggy (yet not too cold) WEP. YHC was humbled by the opportunity to Q at AO. The theme of this workout would be my word for 2016, “attentional”, which is quickly described as a combination of “intensional” and “mindful”.

Warm-up-o-rama

Run to small parking lot (between WEP and the Springs building) for warm-up part 1
* SSH x25
* Mountain Climbers x15
* Regular Squats (not low-slow) x10

Run to brick garden area near Springs building entrance for warm-up part 2
* Windmills x10
* Crab Cakes x10
* Morning Wood x10 OYO

Quick discussion about personal “Word of 2017”. Choose, Committed, Discernment were words picked by pax for the new year. YHC’s word for 2016 was “attentional”, which is not just paying attention to detail, but also being aware in the moment – NOT doing things in automatic mode. One area I still need to work on being attentional is in prayer. What are areas other packs feel they need to be attentional? Having a partner can help you be attentional by holding you accountable and paying attention to things you miss.

Pax asked to partner up before moseying to driveway beside Hobo’s

Two “attentionality” considerations when leading a workout:
* 1. Planning –
* Taking time to plan and prepare shows you take the Q responsibility seriously.
* Don’t do it for self glory. Do it for the F3 mission.
* 2. Execution –
* Be thoughtful and mindful as you lead
* Be observant of the pax how attentional they are. Help them be more mindful, when you can and where appropriate.
* Note places where attentionality tends to drift, and use that info for helping plan your next workout.
* An attentional workout is much more engaging, and much more likely to bring someone back

The Thang

Partner 1 runs lap
Partner 2 hits the circuit
* 5+n Burpees
* 10+n Crab Cakes
* 10+n LBCs
* 7+n Morning Woods
* 15+n Dips
n = number of combined laps by team

Most teams got about 7 rotations in before we ran out of time.

Back at COT, YHC mentioned that the litmus test for planning and leading an F3 workout is to ask yourself “Will this help the mission? Will this help to plant, serve, or grow small workouts for the purpose of invigorating male leadership in the community?”

I tried to keep us out of the swampy grass, but Cooter still was wishing for his dry yoga mat for the most of the workout. All the pax seemed to have choice words for the Morning Wood station of the circuit. No one could figure out which muscle groups it actually was helping to strengthen.

It was a pleasure serving the pax this morning. Thanks, DoubleD for the opportunity!