AO: The Raven's Nest
When: 12/11/2024
Number of Pax: 37
DR Names:
Number of FNGS: 0
FNG Names:
QIC: HODL
Introduction
Nearing the end of Reindeer Games, but for me it’s beginning of the F3 journey with good men.
Warm-O-Rama
Tappy Taps (IC 10)
Motivators (IC from 6)
Arm Circles (IC 10 fwd, 10 Reverse)
Abe Vigoda (IC 15)
Imperial Walkers (IC 10 Count)
Tie Fighters (IC 10 Left leg, IC 10 Right Leg & Reverse Circles)
The Thang
We used the Southern Parking lot at Ravens Nest, and the Northern lot directly above to have some good distance for runs to keep warm on a colder day. 1 Station in the left corner, and 1 station on the right corner of the northern parking lot, same goes for the southern lot, for a total of 4 stations. In each station there were 12 rounds with 3 exercises per round.
Before the start of each round, we had a 5 Burpee buy in (I think it’s everyone’s favorite exercise 😀 ).
Once you finish your round, you bear crawl the short distance, or run all the way across the lots depending which station you’re in.
Each station had the same 12 round exercise’s with the idea that everyone’s timing will be almost identical when moving to a new station.
Every pax member had to lead at least one exercise.
The round exercises were as seen below.
- Round 1Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â
- #10- MERKINS
- #15- SQUATS
- #20- LUNGES Alternate (2 is one )
- Round 2Â Â Â Â Â Â Â Â Â Â Â
- #10 – TRIPLE PUMP SQUAT JUMPS
- (In Cadence : Down Squat, up to calf rise, down squat, jump up)
- #15 – LUNGES Alternate (2 is one)
- #60 SEC COUNT Upper PLANK HOLD
- Round 3
- #10- 3 TEMPO MERKINS(CADENCE 3 count down, 1 up)
- #15 BENT OVER ROWS
- #20 CURLS
- Round 4
- #10 BLOCKIES
- #15 PULL OVERS
- #20 BENT OVER ROWS
- Round 5
- #10 TRIPPLE PUMP SQUAT JUMPS
- #15 LUNGES Alternate(2 is One)
- # 20 SKULL CRUSHERS
- Round 6
- #30 SEC PLANK HOLD
- #30 SEC LOWER PLANK HOLD
- #15 FLUTTER KICKS (IN CADENCE)
- #20 BIG BOYS (ON UP)
- Round 7
- #30 SEC COUNT PLANK HOLD
- #30 SEC COUNT LOWER PLANK HOLD
- # 15 LBC’S (Little baby crunches)
- #20 LEG RAISES ( ON UP)
- Round 8
- #10 MOUNTAIN CLIMBERS (IN CADENCE)
- #15 TRIPLE PUMP SQUAT JUMPS
- #20 CURLS
- Round 9
- #10 MICHEAL PHELPS ( IN CADENCE)
- #15 LAWN MOWERS (EACH SIDE)
- #20 SKULL CRUSHERS
- Round 10
- #20 CHEST PRESSES
- #20 CURLS
- #20 SKULL CRUSHERS
- Round 11
- #20 CHEST PRESSES
- #20 PULL OVERS
- #20 CURLS
- Round 12
- #20 LEG RAISES
- #20 LBC’S
- #30 SEC COUNT UPPER PLANK HOLD
- #30 SEC COUNT LOWER PLANK HOLD
End with a 4-5 Marry
American hammers (IC 15)
LBCS (15)
Pickle Pushers (IC 15)
Low plank hold for 1 minute, while running a count with all the men to end at 6.
Circle of Trust
The main message that I may not have properly articulated (who am I kidding, I know I didn’t), but will attempt to explain better here is that every pax member is Hodler, they just didn’t know it until today.
All the things in life that matter, and have substance have never, and will never be easy, and guess what, this shit right here that all of you do in the gloom… It’s not easy! Shit is hard.. It takes a special, or as my wifey says “crazy” person to WANT to get up that early, and bust your ass in freezing, cold, hot, or rainy weather.
It takes discipline, consistency, accountability, and lots of heart… Most of these are extremely rare to come by nowadays, with the entitled generations unfortunately leaving these quality’s in the dust.
But why is it that all the pax brothers do it? It’s not because it’s easy that’s for sure. Easy doesn’t feel rewarding, easy doesn’t get you into the best that you want to be, easy WILL NOT humble you. I don’t know why you do it, since everyone could have very different and personal reasons, although the satisfaction of trying to be the best version of yourself, I’m sure is one of them.
I personally saw all of those qualities from all of the pax members in the first few days of me arriving. That was one of the main things that got me going for the hook. The friendliness, respect and support was what got me on the hook, and the efforts when looking around as I was gasping for air along with others, yet everyone was doing their best to keep going, just reeled me in.
The pain was actually very relieving to me, because I’ve been pretty numb for a number of years now.
No fucking way I’d be able to explain it this way coming from my mouth to 37 eyeballs, that’s for sure. This was a long way of me saying life is hard, we are all going through some bull shit, small, medium or large, we all got it. Keep doing the hard shit, and in the end it will reward us no matter what!
So HOLD ON FOR DEAR LIFE (HODL), because it’s always going to be a bumpy ride, but those rides are always the most rewarding in life.
Hopefully I articulated myself better, although my proof reading after being up for 20 hours, and a tiny bit of tequila ( a little more than tiny) may not have caught all my typing errors 😀
By the way, I’m not a very religious person but raised by a religious family. I believe in something much bigger than me, I just haven’t exactly decided yet or ever, what/who that truly is to me. Sometimes I’ll take a knee to clear my mind, or take a moment to reflect/meditate, and sometimes I won’t. Thought I’d just mention that since I see many pax members seem to be religious, and don’t want someone getting offended by my lack of prayers when the day comes of me Q’ing again.
Hodl Out, See you in the gloom men!
Naked Man Moleskin
Some notes from the BC: Older people have worse vision= I need to make larger print for them, so they said 😀
I need to work on making the stations a bit more clear and efficient, but I think I had the right idea, just need to execute better. Also when in groups at the station, I kept forgetting to do the counts and got flustered here and there, so need to improve that as well. Thankfully sparkler was their to always call me or anyone else out that needed it. As well as apparently I kept saying Ready exercise, Exercise LOL, but through most of that I blacked out during it so I will have to try to fix that next time .
Hoping to improve leadership as time moves forward, thanks for all the support from you men!