AO: The Raven's Nest
When: 03/06/2025
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
A warmer but windy wet morning
Warm-O-Rama
Motivators, Abe Vigodas, Reclined Pigeon Pose, Downward Dog, and Tie Fighters
The Thang
Thang 1 – Tabata/intervals – 35 seconds/12 sec rest
- GOBBLET SQUAT
- HAIRY ROCKETTES
- SQUAT WITH ALTERNATING HIP SWINGS
- IMPERIAL WALKERS
- SQUATS WITH HIP ABDUCTION
- CROSS CRUNCH W/ ALT TOE TOUCHES
- DIAGONAL KICKBACKS (LEFT)
- DIAGONAL KICKBACKS (RIGHT)
- SIDE SHUFFLE & TWO CROSS JABS
- SUMO SQUAT
- TOE TAPS
- SKATERS
THANG 2 – STARFISH
1st 4 Rounds – Curls & Dips at Pavilion BASE
3 Merkins at the four stations
| Base to 1 | 20 Curls/20 Dips then run |
| Base to 2 | 15 curls/15 dips then run |
| Base to 3 | 10 curls/10 dips then run |
| Base to 4 | 5 Curls/5 Dips then run |
2nd 4 Rounds – OH Press & Bent Over Row at Pavilion BASE
3 merkins at the four stations
| Base to 1 | 20 OH Presses/20 Bent Over Rows then run |
| Base to 2 | 15 OH Presses/15 Bent Over Rows then run |
| Base to 3 | 10 OH Presses/10 Bent Over Rows then run |
| Base to 4 | 5 OH Presses/5 Bent Over Rows then run |
3rd 4 Rounds – Chest Presses at Pavilion BASE
5 Air Squats at the four stations
| Base to 1 | 20 Chest Presses then run |
| Base to 2 | 15 Chest Presses then run |
| Base to 3 | 10 Chest Presses then run |
| Base to 4 | 5 Chest Presses then run |
Circle of Trust
I talked about how the starfish has the remarkable ability to regenerate a limb if it loses it. We all have the amazing power to come back from adversity. I talked about my past with the divorce, loss of my father and my coming to the edge and almost committing suicide. I found the strength I needed to pull through and bounce back stronger than ever. Through friends, family and finding my resolve within. I told the pax that they have the strength and can pull through anything.
Naked Man Moleskin
ended in prayer