F3 – Dragon’s Lair – 11/5/22

F3’s MISSION is to Plant, Grow and Serve small Workout groups to reinvigorate male Community Leadership.

5 core principles:

  1. Be free of charge
  2. Be open to all men
  3. Be held outdoors, rain or shine, heat or cold
  4. Be led by men who lead in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust (CoT)


“Leave no man behind, but leave no man where you find him.”


I am not a professional, modify as necessary.


“Trust in the Lord with all your heart & lean not on your own understanding; in all your ways submit to him, & he will make your paths straight.” Proverbs 3:5-6 (God knows the way & we don’t, stop & listen)


Mosey to SE corner of park: Side stradel hop IC 15

Mosey to NE corner of park: Shoulder Taps – IC 15

Mosey to NW corner of park: Tempo Air squats – 30

Mosey to back to the bball court: Burpee’s – 10

Exercise 1:

Tennis Court: Sprint & Burpee Ladder (5, 4, 3, 2, 1)

Exercise 2:

Bball Court, 4 corners grinder. Let’s get our coupon “ON”

Station 1:

  • Thrusters – 10 w/ coupon
  • V-ups – 10
  • Tempo Air Squats – 30
  • Fireman drag coupon to next station

Station 2:

  • Bicep Curls – 15 w/ coupon
  • American Hammers – 10
  • Ranger Merkins – 10
  • Murder Bunny to next station

Station 3:

  • Coupon Goblet Squats – 10
  • V-ups – 10
  • Plank Jacks – 10
  • Farmer’s carry to next station

Station 4:

  • Coupon swings – 10 w/ coupon
  • American Hammers – 10
  • Mountain Climbers
  • Reverse murder bunnies

Exercise 3:

4 corner Coupon carry on bball court

  1. SE corner: Overhead press – 10. Farmers carry to next station
  2. NE corner: Curls – 10. Rifle Carry to next station
  3. NW corner: Shrugs – 10. Rifle Carry to next station
  4. SW corner: KB Coupon swings – 10. Farmers carry to next station

Called Omaha at the end of one round. Was a good paced group and had a great time leading the PAX dudes.


  • Count-o-rama – 10 pax dudes
  • FNG: S’mores
  • name-o-rama –Speed square
  • announcements – thankful trot, freed to lead at dragon’s lairs,
  • shout-outs/words of wisdom/prayers. Boji coworker James, yodels friend James, pit stops M Lindsey, lite bright gma, unicycle gma alzara,

“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly & without fear, for newer & richer experience.” – Eleanor Roosevelt

Dedicated to Dick Hoyt & his son Rick (quadriplegic w/ cerebral palsy, can’t speak or walk), passed at the age of 81.

  • Veteran of the Army National guard & air force national guard.
  • 6 ironman triathlons – used a rope and boat to pull his son in the swim.  (2 mi swim, 150 mi bike, 26.2 mi run)
  • 32 marathons and ran more than 1,000 races together.

“I got a motivator, and that’s my son. He’s the one that motivates me and inspires me. With him being out there, we’ve never had the thoughts or any ideas of giving up and quitting any races that we’ve been involved in. It’s just amazing.” 

There’s a plague at the end of the Boston Marathon dedicated to Dick & Rick Hoyt, “Yes you can!”

Had a great time leading the PAX Dudes! Good group of dudes doing great things!

Aye! Speed Square

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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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