AO: The Raven's Nest
When: 07/03/2024
Number of Pax: 12
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Cutler
Introduction
Dr. Loco’s (FNG) 1st beatdown. Had to show him how we do it in F3P.
We all needed to pre-burn some of those July 3/4 calories we will be consuming the next few days in our Independence Day celebrations.
Warm-O-Rama
(10) Imperial Walkers (in cadence)
(10 seconds each) Calf Stretches
(10) Michael Phelps (in cadence)
(10) Tappy Taps (in cadence)
(15) Side Straddle Hops (in cadence)
The Thang
4 stations with 3 excercises each. Run lap around 1 baseball field after each station. OYO.
Station 1:
(50) Dips
(50) Step-Ups (25/Leg)
(50) Derkins
Run 1 lap around Baseball Field
Station 2:
(50) Skull Crushers
(25) OHT
(50) Merkins
Run 1 lap around baseball field
Station 3:
(50) coupon calf raises (25/leg)
(50) Lawn Mowers (25/arm)
(50) Coupon Squats
Run 1 Lap around Baseball Field.
Station 4:
(25) Pull-Overs (Modification =V-Up if necessary)
(25) WW3’s
(25) Salt Shakers w/ Up Mod
Run 1 Lap around Baseball Field
REPEAT as time allows.
Circle of Trust
Enjoy family and the holiday. Remember those that serve(d) and why we have our freedoms. Make sure to reach out to a military member in your life and express your gratitude. And holidays are for celebrations with family and friends. Reach out to someone you have lost connection with to start re-establishing that connection.
Naked Man Moleskin
Named new FNG as “Dr. Loco”.
Overall the beat down was a great one and some finished all 4 stations before Mary (core) while most others were close. A burner if you push yourself.