Date: 2025-06-17
AO: ao-the-union
Q: Wax On
PAX: Wheelie, Capsized, Sandtrap
FNGs: None
COUNT: 4
🐉 F3 Workout: “Dragon Rider School”

Theme: Mastering the dragon (your coupon), building power, agility, and team spirit Duration: 45 minutes
Gear: Coupon per pax (cinder block, ruck, slam ball, etc.)

⸻

📜 Warm-Up – “Flight School Warmup” (5 minutes)
• SSH – 30 IC
• Imperial Walkers – 20 IC
• Arm Circles F/B – 10 IC each
• Windmills – 15 IC
• Dragon Breaths (deep squat with overhead reach) – 10 slow reps

⸻

🐲 1. Dragon Launch (Plyometric Round) – 10 min

Complete 3 rounds of the following:
• Dragon Leaps (broad jump + 1 burpee) – 6 reps
• Fire Jumps (side-to-side hops over the coupon) – 20 total • Cliff Climbers (mountain climbers) – 40 IC
• Shield Raises (jump squats holding coupon at chest) – 10 reps

⬅️ Recover with 30-second coupon hold overhead between rounds

⸻

🪓 2. Viking Forge (Strength Circuit) – 15 min (AMRAP or 3 Rounds)

Partner up if needed; use coupon for all reps:
• “Forge Hammers” – 15 coupon overhead presses
• “Dragon Pulls” – 10 bent-over coupon rows
• “Tail Swings” – 15 coupon Russian twists (each side)
• “Dragon Carry” – Bear crawl 10 yards
• “Shield Squats” – 15 coupon front squats

⸻

🏰 3. Dragon Race (Team Finisher) – 10 min

Pax line up, split into 2 teams (or pairs) for relay:
• Coupon Carry Shuttle: Sprint 20 yards out and back with coupon • Tag next pax
• Waiting pax do plank holds or air chair
2 rounds per pax

⸻

🧊 Cooldown – “Landing the Dragon” (5 minutes)
• Slow squats – 10
• Forward folds
• Shoulder stretches
• Deep breathing – “Dragon Breaths” (inhale tall, exhale with arms down)

Tags: ao-the-union, Wheelie, Capsized, Sandtrap