Black Ops Run – 11.03.21

9 HIM showed for a run up the slag mountain shield lock edition. @MaryAnne @OPIE @2Buck @Buckeye @Green Acres @Joey Freshwater @Zima @crash and burnQ q= @Tijuana

F3 stands for Fitness, Fellowship, and Faith.
The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership. 1st F Disclaimer: Exercise at your own risk and modify as necessary. (*Side note: we have gotten in the habit of saying, “We modify to avoid injury, not to avoid work.” This can be said as an addendum to the main disclaimer, but should not replace it.) The 5 Core Principles of F3 workouts are:
Free of charge
Open to all men
Held outdoors – rain or shine, heat or cold
Peer led in a rotating fashion
Always end in a Circle of Trust
The F3 Credo is: “Leave no man behind, but leave no man where you find him.”

Warm o Rama
Side straddle hops
Arm circles
Back backs
Willie mays hays
Hamstring toe touch
Quad soccer stretch
Calf stretch
Good mornings

Run up the hill in groups of 3 PAX of similar speed.   From one of my first posts I heard someone, I think Pancreas say.  ” you get faster by running with faster men ”  so today were going to pack up in groups of 3.  Try to find similar speed to run with but stay together.   Some of you will be running a little bit faster than normal and some of you slower.. but as a Group well be getting stronger. Don’t run so fast you can’t converse within the group.

3rd F Disclaimer: F3 does not endorse any specific faith, but asks that you look to a power greater than yourself and respect the faith and prayer of the Q.

Announcements :
Tussell this weekend
Black Ops tussell walk through tomorrow at #ao-slag-mountain tomorrow at 5:30
#beaconhill this Friday (if anyone wants to clown car with me let me know, maybe I’ll actually show up for Beacon Hill with the extra accountability)Prayer requests:
Mary Ann relationship with oldest son
Joey fresh relationships with his family.
Crash and burn sister Amy Varblow and the loss of her husband.
2 bucks in laws considering moving here prayers for guidance.


Disclaimer: I’m stealing this from @2nd F Kwame  stole it from @Soul Glo @Oscar Mayer  told me about this moleskin and I was mad I missed it so I wanted to share it with the Columbia group..  it so I spent some time reading about it and wanted to share it with you because really hated that I missed it because I’m always busy and juggling that I do at work.  Its something I personally want to get better at.

Finish what you start. It’s so easy to move on to another task, but there are psychological advantages to finishing a task or project.

“The mere act of finishing is its own useful enterprise. You finish one thing, and now you have license to either fix it or start a new idea. If you start a new idea, your experience finishing the old idea—regardless of its quality or content—will give you a hand in finishing it. But if you never finish anything, you’ll never reach that second part of the learning process. Push through that wall and then it won’t feel so imposing to you the next time around.”

That feeling of stress and anxiety you get from unfinished jobs–even not-so-important ones–has a specific name in psychology. It’s known as the Zeigarnik Effect, after psychologist Bluma Zeigarnik. Basically the Zeigarnik Effect says that your brain will remember and want to come back to unfinished work more than problems you’ve already handled. On the one hand, this is because the unfinished job is novel and fun for the brain, because you’ve got a puzzle to solve. On the other hand, not knowing the answer can generate some anxiety. For me this is losing keys at work.  If I lose a key to a car I am 100% incapable of doing anything else. Until I find it.

In essence, the Zeigarnik Effect says that your brain will remember and want to come back to unfinished work more than problems you’ve already handled. On the one hand, this is because the unfinished job is novel and fun for the brain, because you’ve got a puzzle to solve. On the other hand, not knowing the answer can generate some anxiety.

Storytellers know this well. It’s why they try super hard to end chapters, books or movies in a series on some kind of cliffhanger, and why great lecturers end sessions with an intriguing question to think about for the next class. It’s not so much that you want to know exactly what happens next or that a specific answer matters, so much as your brain is just trying to wrap things up with any answer.

The Zeigarnik Effect demonstrates three big ideas for leaders:1. Admit that you’re not totally objective about what you have to do (no one is).
Even if you consciously tell yourself that a piece of work is superficially inconsequential or worth procrastinating about, subconscious biases you’ve already made in your brain can counter that idea hard and keep the problem nagging you. You can rewrite those biases by telling yourself a new truth over and over, but this takes time.

Examples of this are making your bed, putting the dishes away.  Mundane stuff

So whenever possible, if there are little problems or tasks you’ve been unable to do, even if it’s just doing the dishes or finally sending someone a calendar invite, schedule them and knock them out. Don’t let them pile up. Your brain will stop bringing these tasks to the fore and robbing you of focus once they’re out of the way. And if an “unimportant” job won’t leave your mind, it might be worth it to allow yourself the “detour” to finish it.

Revisit making bed2. Create a plan.
Secondly, as John Tierney and Roy Baumeister explore in Willpower: Rediscovering the Greatest Human Strength, a critical caveat to the Zeigarnik Effect is that simply having a clear plan for how to finish the task is effective for getting the brain to let go of the problem. Because the brain knows exactly how you’ll tackle the work, it stops seeing the job as important enough to keep ruminating over and puts it in the “done” category, even though you technically still have to act on the plan you’ve created.

So if you have a job you can’t complete for a while, at least come up with the steps you’ll take to get the work done–the how, what, when and where all should be laid out. From there, do everything you can to ensure the follow-through of those steps, whether that’s finding an accountability buddy, bringing supplies into the office or just getting adequate rest.

checking things off a list release dopamine which makes you fell good.3. Get real about your priorities.
Lastly, get out of the habit of putting non-priorities on your to-do list in the first place. The idea is that you want to emphasize to your brain that you really only have a handful of items that deserve rumination, and to take some control over how many things are on your plate to stress over. Two to three big items for the day is usually plenty.

The Zeigarnik Effect shows how small items can get in the way of larger productivity. It also demonstrates why it’s so important for you to understand your limits, have clear goals and not to bite off more than you can chew. Simplicity is strength and a stress buster, so don’t let yourself or anyone else make your day more complicated than it has to be.

The Zeigarnik effect can play an important role in a person’s mental health. Incomplete tasks, particularly those with negative consequences, often lead to frequent and stressful intrusive thoughts. These thoughts can reduce sleep, promote anxiety, and further deplete a person’s mental and emotional resources, possibly even contributing to maladaptive behaviors.

Conversely, the Zeigarnik effect can promote mental well-being by motivating an individual to complete tasks, develop better habits, and resolve lingering issues. The successful completion of assigned tasks can provide a sense of accomplishment while boosting self-confidence and self-esteem. The development of productive work and study habits can also contribute to a personal sense of maturity and self-growth. Additionally, a person who can find closure for stress-inducing events will likely experience a long-term positive impact on psychological well-being.

It was an honor to lead you today men.  Look forward to next time.

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