Dragon’s Lair

Saturday October 30, 2022

Gretna City Park

38 degrees, bright stars, beautiful morning

22 PAX: Knuckles, Ketchup, Relish, Treble Hook, T-Ball, Dog Man, Mr. Myagi, Nelly, Minion, Ozark, Tonight Show, Spirit, Zelda, Yodel, Excite Bile, Bogey, Rizo, Primetime, Boji, 3 FNG’s  

QIC: Boji with help from Primetime

6:00am: Boji & Primetime welcomed the other 22 PAX to F3 & Dragons Lair. FNG’s. He stated the F3 Mission Statement, 5 Core Principals, let everyone know that he was far from a professional stated the Credo.  We had three (3) FNG’s join us.

We took a circled up on the basketball court to begin Warm-O-Rama:

  • 10 Tappy Taps (IC)
  • 6 Big Ones (3 on each side)
  • 20 Sun Gods (10 Front & 10 Back)
  • 15 Cherry Pickers (IC) – led by Primetime
  • 20 Side Straddle Hops (IC)

This concluded Warm-O-Rama. 

We then did “String of Pearls” mosey. 

  • 1st stop @ corner of 204th street & E. Westplains Rd (20 Merkins)
  • 2nd stop @ half way between E. Westplains Rd & E. Angus Street (20 Big Boys)
  • 3rd stop on East Angus Street (30 Air Squats)
  • 4th Stop at Basketball courts (10 Burpees)

Pre Thang

We took a short mosey to baseball fields for the Pre-Thang.  Yodel led us in 10 Yodel Jacks.  

The Thang

Grinder with 4 Groups & 4 Stations.  4 Stations set up in the Baseball field area

  • Group 1
    • 15 Merkins
    • 15 Carolina Dry Docks
    • 15 Diamond Merkins4
    • Rinse and Repeat Until Pushed
  • Group 2
    • 20 Air Squats
    • 15 Butt Kicks (IC)
    • 15 Jump Squats
    • Rinse and Repeat Until Pushed
  • Group 3
    • 20 LBC’s (IC)
    • 15 Flutter Kicks (IC)
    • 15 Freddie Mercuries (IC)
    • Rinse and Repeat Until Pushed
  • Group 4 (Push Group)
    • 15 Heels to Heaven (IC)
    • 15 WWI Big Boys
    • 30 Second Plank
    • 15 Alternating Shoulder Taps

Omaha was called at 6:47am and the PAX moseyed to the basketball court for Mary

Mary – Basketball Court

Boji asked the PAX to circle up and get on their six.  Boji asked Ketchup to do his favorite core exercise and we did his famous 6” core workout.

Boji called for the PAX to do a round of American Hammers / Rancid Style


Naming of FNG’s

  • Three FNG’s named
    • Viking
    • Van Wilder
    • Rubber Ducky

Announcements / Prayer Requests

  • Check Slack for announcements
  • Prayers, keep Pit Stop’s wife and family in your prayers, Prayed for a heart attack victim and another PAX family member who is fighting colon cancer.


Boji started out COT by going over the history and meaning of Halloween.  He talked about what activities we do to celebrate Halloween.  His message to the group was to really enjoy these moments with you 2.0’s as the time with them goes by very quickly and before you know it you 2.0 is no longer trick or treating.  

Boji led us out in prayer.

-We had coffee, donuts, juice, water and Halloween candy on site.  May of our 2.0’s left with an excess level of sugar in their system.  You are all welcome for that😊

I appreciate everyone who came out and supported the 2.0 workout.


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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Dragon's Lair

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