Dragons Lair (at high school due to Gretna Days ), 7/30/2022

Saturday, July 30 2022

Q: Moon Man

Weather: 70

PAX (15): Speed Square, Mufasa, Blades of Glory, Homeboy, Mr. Miyagi, Lemu, Tonight Show, Kid Rock (Downrange), Cradle, Yodel, Crab Cakes, Obi-Wan, Nelly, Minion, Moon Man

No FNGs

• Arrived in gloom plenty early to setup at High School location for this week.  Noticed some vehicles for the morphs.  Had the beats ready and Clide (duck pool floaty) ready for Pax.  When Mufasa arrived, he set Simba on Clide (he had received this from Yodel previously).  Mufasa and Yodel have one of those love hate relationships. 
• 0600! Welcome to F3 and The Dragons Lair, my name is Moon Man and I will be your nomad Q slayer this morning
• No FNGs but welcomed Kid Rock from Down Range Wyoming!
• F3 is a national organization = Fitness, Fellowship, Faith
• Mission = to plant, grow, and serve small workout groups for the invigoration OR re-invigoration of male community leadership
• 5 Core Principles = free of charge, open to all men, always held outdoors, peer lead, end with Circle of Trust
• F3 has a Credo:  Leave no man behind, but leave no man where you found him.
• I am not a professional so please modify any of these exercises as necessary for your own safety.  Also, for the next 50’ish minutes I am not your friend but Clide here (duck pool floaty) IS and you will ALL get a chance to know him better. 

• What is a ‘Duck Walk’
  • The duck walk is an exercise done by squatting and walking slowly, while relying on your hips, quadriceps, hamstrings and gluteal muscles for support.

• Warm-A-Rama (Mosey)
  • SSH 20 IC
  • Abe Vigoda 10 (slow stretching windmill) IC
  • Sun Gods w/ calf raises 10 IC (forward & back)
  • Tappy-Taps 10 IC
  • Overhead Seal Claps while duck walking in circle 10 IC

• Pre-Pre-thang (school wall 2 rounds)
  • Peoples Chair passing coupon(s)
  • Balls to the Wall Chicken Peckers IC (10 IC)
  • Donkey Kicks and rotating one arm on coupon (10 count)

• Pre-Thang
  • Duck & Weave
    • Pax line up as if doing an Indian Run, except this offers more pain. The Pax start SLOWLY duck walking and the six runs to the front with Duck floaty (Clide) attached to them by weaving in between each Pax member to the front. Then everyone turns to shuffle passing the duck back to the six.  Then resume duck and weave until everyone has gone once OR until my legs crash.

• Thang – 3 Station Grinder (All groups do exercises IC together) and if Clide touches the ground, everyone gets 5 Hurpees (hand release burpees) so pass him around to share him (after each exercise) but protect him and don’t pop or drop him!
  • Group/Station # 1 (Exercises are all done together using Coupon and push together when complete)
    • T Merkins (Coupon 10) Feet on Coupon
    • Curls (15)
    • Dips (20)
    • Bent Over Rows (25)
    • ~Murder Bunny to Station # 2
  • Group/Station #2 (Exercises IC / Rinse & Repeat Until Pushed)
    • Sumo Squats (10)
    • Gorilla Humpers (15)
    • SSH (20)
    • Toe/Calf Raises (25)
    • ~Duck Walk to Group # 3
  • Group/Station # 3 (Exercises IC / Rinse & Repeat Until Pushed)
    • Mountain Climbers (10)
    • Freddie Mercuries (15)
    • Low Dolly’s  (20)
    • LBCs (25)
    • ~Sprint backwards to Station # 2, pick up coupon, and rifle carry back to Station 1 to perform those exercises and then push back to Group # 2
  • PAX did about 3 sets of Hurpees for Clide being seen on ground

• Post Thang
  • Green Sally Up (Merkins, Freddies, Bicepts, Tricepts all using coupon)
  • Post-Post Thang – Duck Jousting
    • Friendly combat between PAX in the duck walk position. Arms must remain crossing your chest. Bumping, nudging, rubbing and checking are highly encouraged. There is no biting, scratching, standing up or falling over or you are out. Kicking is actually allowed if you are possibly able to remain in the duck walk position on one leg. Last man to remain on his feet in the duck position is declared the winner~winner DUCK dinner.  Winner claims Duck Jousting champion and will pose for sweet twitter photo. 
    • Congratulations Crab Cakes as Duck Jousting Champion (posed for sweet twitter photo as promised)
• Extra Post Thang
  • ATMs – 15 Alt. Shoulder Taps, 10 Tempo Merkins, 10 FAST Merkins
  • On way back to Mary Clide was on ground = 5 Hurpees
• Mary
  • American Hammers Rancid Style

Name-O-Rama, No FNGs to name

Announcements

• Gretna Days happening today (special thanks to Mr. Miyagi foe opening his yard and bathroom to the Pax, Ms & 2.0s!)
• Dragons Lair shirts are live and ready for order, get yours now!
• Yodel on Q next week!
• Sunday Half Way house launch and Cradle on Q!
• Monday Aspen Creek has another popup for Smurph & Murph!
• Wetstone another site following Tues at Elkhorn Ridge w/ Launch!

Prayer Requests

• Speed Square sister for taking her next steps in life’s journey
• Prayers for everyone w/ Covid and elderly people
• Cradle M’s Uncle for his Bypass Surgery

COT

• There is a superpower for having low ego and high drive leadership.  It’s called being Humbitious.  Conventional thinking leads us to believe that those filled with lack of self-doubt make best leaders.  However, a unique combination of humility and ambition are the most important the most important skills a leader may use.  Humbitious leaders integrate humility within their relationships to help drive results both personally and with their careers. 
• One cannot be just humble and hope to achieve high performance, you must compliment it with ambition and fierce determination (think of it as the yin and yang of leadership)  The catch?  You cannot just use your personal ambition, don’t seek personal attention for yourself but long term for the collective around you (family, friends, career). 
• Many think humility is a weakness but it’s total opposite.   It takes strength, fierce determination, and courage to possess it in it’s all.  Having humility helps identify personal weaknesses and strengths through 1) understanding yourself, 2) understanding your relationships with others, and 3) understanding your place in our universe. 
• Another part of this COT is doing something outside your comfort zone (aka Clide).  At times there are struggles to open up in a group to be your goofy self.  We don’t always to be straight and narrow, show people you have that fun side and don’t be afraid to just be plain goofy at times.

Mr. Miyagi led BOM prayer.

Aye!