A cozy group of 8 Pax posted to The Coop on a Spring-like morning and stretched their legs, their lungs and their understanding.

The Thang

Warm up run w/butt karaokes, backward running, butt kicks and high knees to the grass on the front side of NaFo.

COP – Mtn climbers, IWs, Merkins, Monkey humpers, Peter Parker, Windmills, SSH

Mosey to parking lot on far side of NaFo near lacrosse field

Suicides all the way to end of lot (rinse & repeat)

Mosey to lacrosse field and split into two groups of 4

Two pax in each group go to far side of field, two pax stay on near side.
Round 1: 1 pax on near side does Merkins, 2 pax on far side do CDDs, 4th pax sprints across field and switches to CDDs while 2 pax sprint back to near side to swap w/pax doing merkins. Continue for 6 sprints total per pax.
Round 2: same pattern with Bombjacks & squats
Round 3: same pattern with Makhtar N’dyae & plank jacks

Circle up in center of lacrosse field
OYO Burpees x10, bombjacks x10, monkey humpers x10
OYO Burpees x10, bombjacks x10
OYO Burpees x10

Run home

Plank sequence

COT

Naked man moleskin

Nice to have an intimate group — it worked great for the sprints and the message.  Plenty of push among all of the pax.  Nice job persevering through a high heart rate session!

Message on leadership was about the other half — the follower(s).  And, not the Facebook, Twitter variety.  For me, the simplest and truest definition of a leader has always been someone who has followers.  And that is not always the person at  the top.  Putting aside the books and philosophies as well as the bluster and grandstanding, a leader is someone who others actively choose to follow on a journey to take them somewhere.  Leadership success is dependent on a relationship of trust between leader and follower.  It is a two-way street.  So, who are you following?  Are you giving the leader the support, the respect and the effort that he/she deserves?  If you are leading, are you respecting and listening to the followers?

Thanks to Geronimo for the invite to Q — always an honor.  He promises a remodeled Shovel Flag next week — don’t miss it.