AO: The Raven's Nest
When: 02/12/2025
Number of Pax: 8
DR Names:
Number of FNGS:
FNG Names:
QIC: Spit Valve
Introduction
I signed up for this queue a long time ago. I enjoy going to this AO, even though I don’t get there much. I feel like there’s tremendous potential here and I’m actually looking forward to leading workouts here in the nicer weather. For this particular one I think we were all a little unclear what the weather was gonna hold so I actually asked ChatGPT to create the framework of this and I asked it very simply give me a five station pearls on a string for a 45 minute F3 workout that uses both coupons and bodyweight and that focuses on different areas of the body. The one part of it that it didn’t necessarily take into consideration was the distance between the stations and because of the weather ended up moving them a little closer so we got a couple stations twice and then I sort of improvised a few exercises at the end before Mary.
Warm-O-Rama
Warm-Up (5-7 Minutes)
• SSH x 20 IC
• Michael phelps x 10 IC
• Imperial Walkers x 15 IC
• tie fighters (forward/backward)
• High Knees x 20 IC
The Thang
Stations
1. Coupons Station (Strength Focus)
Equipment: Bricks or cinder blocks
• Curls for the Girls x 20
• Overhead Press x 15
• Chest Press x 15 (IC)
• Goblet Squats (with coupon) x 15
2. Bodyweight Station (Full Body Burn)
• Merkins x 15
• Air Squats x 20
• Hand-Release Merkins x 10
• Lunges x 15 (count each leg)
3. Core Station (Midsection Madness)
• Big Boy Sit-ups x 20
• Flutter Kicks x 30 IC
• American Hammers x 20 IC
• Plank Holds (30 seconds on/10 seconds rest) x 3
4. Lower Body Station (Leg Burner)
• Jump Squats x 15
• Calf Raises x 20
• Side Lunges x 15 (count each side)
• Wall Sit (45 seconds)
5. Picnic Table Station (Combination)
• Dips x 15
• Bulgarian Split Squats (each leg) x 10
• Erkins (Incline Merkins) x 15
• Seated Leg Raises x 15
Travel Between Stations
• Run or ruck from station to station (keep it moving at a conversational pace)
• Mix in side shuffles, bear crawls, or walking lunges for variety.
5-Minute Mary (Core Finisher)
• LBCs x 20 IC
• Pickle Pushers x 20 IC
• Plank Jacks x 15 IC
• Side Plank (each side, 30 seconds)
• Captain Thor (1 Big Boy Sit-Up + 4 American Hammers, up to 5:20 ratio)
Circle of Trust
I don’t remember what I said here because Trifecta hasn’t put up the back blast yet. I’m sure it was something inspiring, motivating and touching.
Naked Man Moleskin
This is my second of three cubes this week. This was the one that was actually planned well in advance and I enjoyed checking out the AO and I’m excited to do some more work here in the summer.