5/26/23 21 is my favorite number

AO: Lavafield

QIC: Leprechaun

PAX: Good, Red Curry, Unicorn, Rip

Conditions: clear warm and dry

Warm Up

Side straddle hop

Arm circles- forward/back


3rd graders

Monkey Humpers

Toy Soliders

5 Hand walk out with 1,2,3,4,5 merkins

Tha Thang: 21 is my favorite number

21 minute AMRAP ladder

21 Thrusters

21 Coupon Swings

21 Coupon Rows

21 Merkins (each round choose a different hand position)

200m run

Reduce rep count by 2 each round

If you get to 1 rep work your way back up.



Flutter kicks IC

Box cutters IC

Jane Fondas

Plank holds IC


Ad hoc

COT – woke up today thinking about myself and my feelings. Yesterday I didn’t want to work because I didn’t feel like it. And I realized I’m going about it all wrong

Leadership is about service and what I can do for others. Here are a few quotes, passages about that sentiment.

At its core, leadership is about helping others. Those who give themselves over to the sincere desire to support the development, accomplishments, and well-being of others are ultimately the ones who find success in their own leadership, and who position themselves for expanded influence.

The greatness of a leader is measured by the achievements of the led. This is the ultimate test of his effectiveness.” “Leadership is the art of getting someone else to do something you want done because he wants to do it.”

the Golden Rule of leadership: Leading others is a privilege that is earned not a right. Leaders who understand that leading others is a privilege understand that leading first and foremost, is about service.

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