AO: The Raven's Nest
When: 03/19/2025
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
chilly but nice Spring morning
Warm-O-Rama
Motivators, Abe Vigodas, Reclined Pigeon, Downward Dig, Tie Fighters, Hairy Rockettes
The Thang
Five stations
main in middle and one station at each corner
main – Do one set of the two exercises then go to the corner station. Do the two exercises first that station and run back to center. Go to next two of the exercises. Rotate clockwise for the next corner station. Rinse and repeat.
middle
12 coupon curls/12 leg raises
12 dumbbell curl to press/12 Freddy mercuries
12 OH coupon press/12 American Hammers
12 reverse flys/12 pickle pushers
corner 1 – 5 merkins/5 Bobby Hurleys
corner 2 – 12 standing hip abduction with each leg / 12 dips
(in pavilion)
Corner 3 – 5 merkins/5 Bobby Hurleys
Corner 4 – at wall or pavilion
12 seated straight leg extension with each leg / 12 dips
Circle of Trust
Talked about how our mindset is so important. I was in a dark place for a long time and turned it around. Focusing on positivity and finding sone in any situation is huge. I say having a pity party is ok but tell yourself you will think about for a set amount of time and then move on to a solution
Naked Man Moleskin
Ended in prayer