Author: Lafleur

DATE: 07_23_18          05:30am        Conditions – perfect, sun rising, 61 degrees, minimal to no wind

AO: MOHAI

PAX (11) Lafleur (Q), Meet Up, Gekko, Bangkok, Scrum, Sun Devil, Hurley, Luigi, Kojak, Wooley Bugger, Spam

The Thang-

Warm Up: arm circles, imperial walks, windmills – hold plank until Meet up joins circle

Go time – Wave Merkins – circle up, first man goes down and holds, next man…until it comes back and then up and hold, switch to one arm, to plank, we did this for a good amount of time…shoulders!

Mosey to Fountain – 20 derkins then 20 pike rally left, 20 derkins pike rally left and then right

Mosey to beach, 20 high derkins, then half PAX to 20 derkins others to hop ups and switch

Mosey to stairs, 10 inchworm push ups, 20 WW1, then up 3 flights of stairs x 2

Mosey back down, 10 inchworm push ups then mosey back to beach, 20 derkins, back to fountain, 20 derkins and 20 pike rally

back to COT for long plank then 2 minutes of flutter.

COT – Spam shared about spending one on one time with your kids and how important it is for those bonds.  Plan out special things for the summer, outdoors, new places, new things, but plan in advance or it does not happen.

Great work this morning gents, my shoulders are going to feel it tomorrow!

07/11 Slurpee Day, 0530, Space Needle – picture perfect morning

PAX: (4) – Lafleur (Q), Wooley Bugger, Scrum, Waxie

The thang –

Warm up – SSH 20×4(count), Imperial Walkers 15×4, Cotton Pickers 15×4

-Mosey for a bit, 10 decline merkins, 20 dips, 30 inclines, 10ea x 3 steps box jumps (hard)

-mosey to Mural for Pyramid 20/40/60/80/100/80/60/40/20

-20 inchworm merkins – run a lap

-40 burpees – run a lap

-60 dips for some dips….run

-80 merkins (no more chatter, hard after dips), lap

-100 sumo squats – legs burning, lap

-80 (need to go quicker and need some core) flutters, lap

-60 Freddy mercury, lap

-40 forgot sorry

-20 WW1 – lap – Pyramid Complete

COT – take or harness the positive F3 energy from the morning into your day, your encounters with co-workers, people at lunch, grocery store, it will improve your day and life!

 

 

 

04/25/2018, Wednesday Morning @ Space Needle

Conditions:  Optimal Prime – cool and clear and blue skies at the COT

PAX: (11) Bangkok, Squid, Kemp, Gekko, Yardsail, Cesar, Meet Up, Kojak, Spellcheck, Talent, Lafleur (Q)

Warm Up –

SSH(25), Cotton Pickers (25)

Mosey to Mural – 20 merkins, 20 mountain climbers, 20 WW1, 20 scissor lunges

• Partner up, run together – run 1 lap then 5 burpees 5 dips, 2 laps 10 burpees and dips, run 3 laps 15 burpees and dips, 4 laps 20 burpees & dips
• partners – one runs 1 lap, other does amrap – WW1, flutters, box cutters, mountain climbers, plank ups, burpees,
• 25 WW1’s as a group – time up
• The  pax is getting stronger, all men went hard for 45 minutes, very impressive!

Annoucements – Richland 6/22 – 6/24 (look on site for details, sign up for Q on this site, lunch this Friday at blue Acre at 12:15

WOW – just a reminder about the 3 F’s, we got the fitness in this morning, let’s all look at Fellowship – call/email/coffee/spend time/compliment someone, and Faith – focus on your spiritual self, share your problems, help others, do something for the greater good