1/11/21 – Rolling around

AO: Lightening Rod

QIC: Danish

PAX: Herbie, Milli Vanilli, Lumbergh, Samurai


A perfect 42F to start the day off right.

Warm up

SSH x 20

Slow High Knees x 12

Side Lunge x 12

Fast High Knees x 15

Squats x 10

SSH x 15


  • 5 x Burpees, Lunge 5 yards for the length of the football field
  • Mosey back to start
  • Width of field of Merkin, Roll, Pike
  • 5 x (10 x inverted row, 10 glute bridge each leg, 5 Burpees)
  • Hops up the stairs
  • Mosey back to LR
  • 9 minutes of core work (flutter kicks, holds, shoulder taps, pickle pounders, leg lifts)


Communication skills

  • Listening – Take the time to actively listen. Ask clarifying questions or rephrase the information to ensure understanding
    • Open mindedness – Be open to listening to and understanding the other person’s point of view
    • Friendliness – Helps to engage others in open and honest communication
    • Feedback – Give and receive constructive feedback. Always give praise when deserved also.
    • Non verbal communication – Body language, eye contact, hand gestures and tone of voice all color the message you’re trying to convey
    • Confidence – Shows others that believe in what you’re saying

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s