Dragon’s Lair                                                  

Saturday, February 26, 2022                                     

Gretna City Park, Omaha, NE                                    

11° cold                                                                          


(19) – Convoy, Bieber, Speed Square, Black Flag, Mahomes, Romeo, Tonight Show, Tea Party, Slick, Fine Print, Yodel, Mr Miyagi, Fish Oil, Obi-Wan, Ketchup, Crabcakes, Lincoln Log, Ozark, Blades of Glory

QIC: Bieber & Convoy                                 

Bieber gave the credo, mission statement, 5 core principles, and disclaimer.  No FNGs.

The PAX remained at the basketball court for Warm-a-Rama.


Side Straddle Hops (x10 I/C)                                     

Tappy Taps (x10 I/C)                                                   

Big Ones (x10 I/C)                                                        

Hillbilly Squats (x10 I/C)                              

Tempo Merkins (x10 I/C)                                           

Pre-Thang #1:                                                

Indian run.  Two single file lines, all jogging towards destination.  PAX at rear sprints to front of line.  Once at front, next PAX at end of line sprints to front.  Rinse and repeat until arrive at destination.

Pre-Thang #2:                                                

Partner up.  Stand next to school building.  One partner does Balls-to-Wall (Chicken Peckers or Wall Sit, if rather) while other partner runs to other end (cone/curb/marker) and does 20 Monkey Humpers (not I/C) then runs back to wall and trade places.  Each partner does 3 sets of Monkey Humpers.

The Thang:                                                     

Octagon of Pain.  8 cones/stations.  Partner up and stay together.  Divide up teams so evenly distributed at each station.  One exercise at each station.  Rotate clockwise.  First lap around, do 8 reps of each exercise.  Once complete 8th station, run to middle and each partner does 5 burpees, then proceed to Lap 2 and do 16 reps at each station.  Rinse and repeat until lap of 32 reps completed or Omaha called.

Lap 1     Diamond Merkins                                          

Lap 2     Copperhead Squats (I/C)                             

Lap 3     Plank Jacks (I/C)                             

Lap 4     Chuck Norris Merkins                    

Lap 5     Bonnie Blairs                                   

Lap 6     Bobby Hurleys                                 

Lap 7     Alt. Shoulder Taps (I/C)                

Lap 8     Mountain Climbers (I/C)              

“Omaha” called at 6:45a.  Mosey to shovel flags for 6MOM.


LBCs (x15 I/C)                                                 

Gas Pumpers (x15 I/C)                                 

Flutter Kicks (x15 I/C)                                  

American Hammers – “Rancid style” (one rep by each PAX I/C, in succession, end with QIC)


Mr Miyagi and Yodel thanked the PAX for all the prayers said on their behalf.

Pray for Pothole’s mom, still very sick.                  

Pray for Irish Car Bomb’s daughter, Paisley.                        

Polar Plunge Noon Zorinsky Lake.                           

12 in 22 run Sunday at St. Wentz.                           


Convoy talked about importance of being physically present in life.  With three middle school/high school kids, time goes fast and windows of opportunity to spend time together disappear even quicker as they get older.  Whether showing up at an F3 workout, spending time with M, plugging in with kids, make it a priority to be physically present in other people’s lives.

Leave a Reply