8/24/2021 – Power Hour

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Ghost, Kiwi, Stray Cat, Walkman


48F and the first time in a while that I arrived in a jacket.

Warm up

400m mosey

SSH x 20

Imperial Walkers X 12

Arm Scissors x 12

Hill Billies x 12

SSH x 20

The Thang

Each exercise takes 1 minute. Continue until Q calls time:

  • Mike Tysons
  • X Lunge
  • Merkins
  • Flutter Jacks
  • Bonnie Blairs
  • High Plank
  • Frozen Freddie Mercury’s
  • Burpees
  • Mountain Climbers
  • Squat Steps
  • Merkins
  • Swimmers
  • Reverse Plank hold
  • Squat touch down jumps
  • Heel touches


Communication styles: Have you ever thought about your communication style and if you adapt it to your audience so they receive the message in the way they absorb it? Does the recipient like a story behind a message or do they just want the facts. Are you observing the language used in your group to understand what is tolerated and understood vs what is not? Once you do, you can be more effective in your messaging.

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