AO: Lightening Rod
QIC: Danish
PAX: Herbie, Milli Vanilli, Lumbergh, Samurai
Conditions
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
The THANG
- 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)
Moleskin
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
F3 Portland 