AO: The Raven's Nest
When: 10/30/2024
Number of Pax: 34
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Celine Dion
Introduction
Celine’s “My Heart Will Go On” VQ Bootcamp
Warm-O-Rama
Celine was so nervous that he did the F3 opening intro, and then immediately began the bootcamp. This will not happen again.
What was planned: Side Straddle Hops, Good Mornings, Michael Phelps, Abe Vigoadas,
The Thang
The Thang – Three the Hard Way
We began with a run around the two baseball diamonds.
When we got back to base:
PAX count off by even number then split into assigned group(1,2, or 3). Groups move to corresponding station. Groups complete exercises at stations together, taking turns leading the exercises.
3 Stations were set up at different locations in the lot with Exercises
.
- Group 1 = Station 1
- 15 Irkins
- 20 Squrls
- 20 OHP
- Rifle carry to Station 2
- Group 2 = Station 2
- 20 Merkins
- 30 Lawnmower Pulls (15 per side)
- 20 Plank Jacks In Cadence
- Rifle carry to Station 3
- Group 3 = Station 3
- 15 Lion Kings
- 25 Skull Crushers
- 10 – Dirkins
- Rifle carry to Station 1, then run a laptop in the parking lot before doing the Station 1 exercises.
Repeat station movement until 5:55AM
End with Mary
- LBC – 30 (thanks Latte!)
- WW1s – 10 (Cuttler)
- Box Cutters – 10 (Peterbilt)
- Scissor Kicks – 10 (Celine)
- Repeat above until 6:00AM – Recover Recover
Circle of Trust
Celine Spoke about the importance of Self-Control. Reminded the team that we all have, and should practice control over what we say and do, especially when dealing with our co-workers, family, and friends. Self-Control is actually listed in the Bible as one of the Spiritual Fruits of the Holy Spirit. I also reminded everyone of the Bible’s warning that the power of life and death ride on the words we say to one another.
Prayed individuals in the families of the Pax team mates.
Naked Man Moleskin
I cannot put into words how humbled I was at the turnout and support for my first Q at the nest.
F3 is a life-changing experience and I’m proud to be a part of it.