Cobra Run – Welsh Dragon – Dora

AO: The Colosseum

When: 05/13/2021


Number of Pax: 23

Pax Names: 5-Putt, Better Call Saul, Bob Villa, Bone Spur, Bunker, Cyclone, Dilly Dilly, Disco Ball, Happy Camper, Jellystone, Joe Dirt, John Denver, Ozark, Second Best, ShortSale, SkidMark, Slinky, Sparkler, Toby, Tourniquet, Vern,

Number of FNGS: 0

FNG Names:

QIC: Bedpan

The BackBlast:

Thursday 5/12/21 the Colosseum

Beautiful morning for a beatdown.  Great PAX turnout so had to modify the bridge portion to the field.

Disclaimer:  I am not a professional, i am not aware of your injuries, modify as necessary.

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification
  5. End with a Circle of Trust


Warm Up

SSH x 20

Abe vigodas x 10

Grady Corns x 20

Tappy Tap x 10

Burpee x 10

Thang 1 – Black cobra Indian run to the bridge (split PAX into two groups) – ran to field by bridge instead

Thang 2 – Welsh dragon across the bridge

  • Partner 1: Welsh Dragon across the bridge (6 bear crawl steps, 1 merkin, 1 plank jack, 1 shoulder tap. Bear Crawl 6 steps and increase count by 1 each time), run back
  • Partner 2: 10 8 count body builders, 20 Monkey Humpers, 20 Freddie Mercury, repeat till down

Thang 3 – quicker mosey to basketball courts

Thang 4 – DORA at basketball court (find new partner)

50 slalom mountain climbers

100 side squats

100 Carolina Dry Dock

100 Big Boy



LBC x 25

Wide Leg Sit Up x 20

Crunchy Frog x 20

Plank remaining time


Asking for help.  There is nothing wrong with or frowned upon to ask for help.  Successful people ask for help when it is needed so they can grow, learn, and do better.  It has been a stressful week for myself and i finally asked my M for help.  We are having to pack our whole first floor to prepare for construction starting on monday, leave for Indiana friday through sunday, stress at work trying to recruit quality nurses, be husband, tend to the kids, give time to F3.  I thought I could handle it all but it is not possible.  I know my M is stressed being in the field training our nurses and being a support for our business.  But i had to ask.  This brings me to another point about not being afraid or ashamed to ask for help in F3.  We rolled out the new website which brings so many great features but a new way to communicate.  This process to learn the new system was not going to be easy.  We know change is difficult and we hoped for more people to reach out and ask for help.  Reach out to a PAX for help if you see they are having a bad day, problems at home, feeling stressed, etc.  We are here to support you in the gloom and in your personal life.  Don’t fear asking for help, you never know who will come to help.