AO: The Raven's Nest
When: 07/09/2025
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cutler
Introduction
Wednesday “Hump Day” utilizing the biggest hump in our region’s AO’s to level-up our intensity by using gravity against us.
Warm-O-Rama
OYO Side Straddle Hops during up front disclaimers.
- Michael Phelps (in cadence)
- Abe Vigodas (in cadence)
- Tai Fighters (In cadence)
- Calf Stretches (10 seconds each)
The Thang
3 cones set up on the largest hump (hill) by the fire station. 1 at bottom, 1 at top, and 1 80% of the way up where it is steepest. That middle cone on the hill incline is where the main beatdown occurred.
All exercises to be performed using the hill to make it harder (example facing up hill on Big Boys)
Round 1:
(25) Skull Crushers
(25) Derkins (feet up the hill facing downhill to have larger decline derkin)
(25) Big Boys
(25) Leg Lifts
(25) Monkey Humpers
Run (1) Lap around the 1st baseball field (0.25 miles)
Round 2:
(25) Chest Presses
(25) Coupon Pull-overs
(25) Freddie Mercuries (in cadence)
(25) Scissor Kicks (in cadence)
(25) Lunges (facing downhill for larger lunge distance)
Run (1) Lap around 1st Baseball field (0.25 miles)
Utilizing Foundation F1-Disruption from Yesterday’s evening Q-Source Launch at El Coyote. Any time any PAX yelled “Disruption”; all PAX immediately stopped their OYO exercise and ran to cone at bottom of hill. Bernie Sanders up to top and did (5) Burpees before returning to their coupon and re-starting that exercise back at rep #1.
Disruption was called 5 times through the workout.
Mary:
- (20) American Hammers (in cadence)
- (20) Box Cutters (in cadence)
- 3 Merkin Ring of Fire. Others holding plank were in LOW plank until their turn.
Circle of Trust
Focused on Disruption. Find something in your life (work, family, community, F3, etc) where you are in the comfortable Status Quo and it is working but disrupt it, articulate the vision to those around you, and go for it. Don’t be afraid to fail and pivot if necessary. You are likely to land in an even better situation in the future.
Naked Man Moleskin
Prayers for flood victims in Texas and New Mexico. Prayers for Eliot Ness’s mom who is overcoming some medical issues for the foreseeable future which is what has let him to join us in our region for the coming weeks as he helps take care of her.