AO: The Raven's Nest
When: 02/05/2025
Number of Pax: 16
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Homer Simpson
Introduction
This was the 1-year AO anniversary for the Raven’s Nest, which I again dedicated to my late niece Raven Rose.
Warm-O-Rama
SSH
Michael Phelps
Good Mornings
Calf Stretch
Tie Fighters
Squat Stretch
The Thang
Each grouping of exercises were 50 reps in sets of 3. After each 3 were complete, we ran across the lot to hit the ground with 5 Burpees. Each segment were spelled out to say “Raven Rose”
RAVEN-
R-50, Curls – OHP – Skull Crushers
Run, Burp.
A-50, Bobby Hurleys -Jane Fonda’s – Monkey Humpers (IC)
Run, Burp.
V-50, LBC, heel taps (IC), WWI
Run, Burp.
E-50, Bobby Hurleys, Jane’s, Monkeys
Run, Burp.
N-50, Curls, OHP, Skull Crushers
Run around baseball field, return and begin second segment
“ROSE”-
R-50, Squats, Calve raises
Run, Merkin
O-50, Pickle Pushers, Scissor Kicks (IC)
Run, Merkin
S-50, Bent Over Rows, Chest Press
Run, Merkin
E-50, SSH, BIG BOYS
Pick up 6 til MARY
MARY:
Raven’s favorite song was We Are The Champions – Queen. So we held plank for the 2:59 of the song dropping to a 4 ct merkin with every chorus of “We are the champions”.
Circle of Trust
As I did last year, I challenged all of the pax who were present at the beatdown to name somebody they knew they needed to reach out to. Whether it was a family member, a friend, or fellow pax. But before I issued the challenge this time, I asked those who were there last year to share a short story of how their reconnection went from THAT challenge…to further drive home the power of reaching out to those who haven’t done so just yet. After hearing those stories, and going one-by-one to each pax to hear who they’d be reconnecting with, I informed them I would be making a weekly post for the next couple months to help hold them accountable in making those phone calls. We then held a moment of silence to reflect on those relationships we were about to enhance, and for those we had already regrettably lost.
Naked Man Moleskin
Thank you to Hank Hill for having my 6 and for the amazing backblast! Thank you to those pax who came out to support me on this Q…this one means a lot to me.
But most importantly, thank you to those, who over the past year since the first Raven Rose workout, have shared their stories of reconnection to loved ones. I have been pulled aside many times after workouts and received multiple DMs to hear stories of relationships being mended. How a pax was now talking to his father for the first time in years, or how another was going on vacation with a brother after not speaking for years, or how another who, along with his M, was now talking to his daughter again…and many others. I had no idea this challenge was going to affect so many, so profoundly. And I certainly didn’t expect it to have the legs, or longevity that it has when I did this the first time. Tech out to those loved ones before it is too late…that is a regret you do not want!
So PLEASE keep the stories of reconnection coming! And because of the impact this has had, I will be doing this Q every year…and that is a pretty cool way to celebrate the life and legacy of my niece. Much love, brothers!