AO: The Raven's Nest
When: 11/13/2024
Number of Pax: 20
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cutler
Introduction
Hump Day 2 Thang Beat Down at Ravens Nest along with Emergency Drill Training.
Warm-O-Rama
11 Side Straddle Hops (cadence)
11 Michael Phelps (cadence)
11 Arm Circles each way (cadence)
11 Imperial Walkers (cadence)
11 Second Calf Stretches (my count)
The Thang
Thang 1:
11’s on the Ravens Nest “Hump”/Hill
- Big Boys at base of Hump
- Burpees on top of Hill
Thang 2 (by baseball fields/bleachers/seat wall with coupons):
Round 1:
- 50 Dips
- 50 Step-Ups (25/Leg)
- 50 Derkins
- 1 Lap Run around (1) Baseball Field
Round 2:
- 50 Skull Crushers
- 25 Thrusters
- 50 Merkins
- 1 Lap Run around (1) Baseball Field
Round 3 (for those that got this far):
- 50 Coupon Calf Raises (25/Leg)
- 50 Lawn Mowers (25/Arm)
- 50 Coupon Squats
- 1 Lap Run around (1) Baseball Field
Followed by all-PAX Site Q Emergency Training Drill with a PAX in cardiac arrest scenario.
Mary:
- 25 American Hammers (cadence)
- 10 Shakira/J-Lo’s (cadence)
- 20 Broken Bi-Cycle (cadence).
- Laying flat on back. Big-Boy while bringing 1 Leg up to elbow. Alternate legs each time.
- 10 American Hammers (cadence)
- Hold Plank
Circle of Trust
COT: As we are in the midst of Reindeer Games; keep in mind we are F3; not F1. Even when we push ourselves further and our bodies need a rest; we can still be involved and accelerating in 2nd F and 3rd F.
3rd F in particular has Q-Source component. Extremely important for leadership development for ALL of us. Whether you have been through the full book before or have never been to a single one yet; take this opportunity to accelerate on your current involvement. Every single Q-Source is different based on who is in the room and their experiences/feedback. Thats why it is it is so important even for OG PAX to still attend as it provides invaluable feedback for newer PAX. If you have never been to a Q-Source yet; HC to your 1st one in the next few weeks.
Naked Man Moleskin
Great job by Trifecta on taking charge of our 1st Ravens Nest Emergency Drill Training Drill. And Dear Abby for organizing.
Good feedback for all PAX and some learnings that we will apply to all AO’s in the future.