2025 Pancakes For Roger Dragon Slaying Comp NH

Oh, Dag.  This is where the real Dragon Slayers are gonna shine. The Suck shall be embraced in many ways on this one - and we brought med balls, dumbells, and boxes to test your mettle.  We trust you, Dragon Slayers!  And hey...nobody minds a few burpees, right?

Med Ball Madness
50 total med ball sit ups (25 / 25 per athlete, alternating)

• Athletes face each other (feet DO NOT have to touch ❌🦶)
• Ball starts on floor between the athletes
• Ball touches floor above athlete #1’s head and they perform the sit up
• Ball MUST touch the floor between the athletes’ feet before athlete #2 grabs the ball to perform their sit up
• Repeat until each athlete has done 25 reps, alternating between the athletes

Rx Med ball: 20
Scaled Med ball: 14

Dumbell Hell
Part I: 50 single arm DB STO (25 L + 25 R)

• Athletes must complete all 25 reps with one arm before switching to other arm (L / R arm start at athlete's discretion)
• Reps end at simultaneous full lockout (arm, hips, & knees) by both athletes
• Reps DO NOT have to start, rise, or descend together
• Rep can be any style (strict, push, or jerk)

Part II: 50 single arm DB floor press (25 L + 25 R)

• Athletes must complete all 25 reps with one arm before switching to other arm
• Reps end at simultaneous full lockout (straight elbow) by both athletes
• Reps DO NOT have to start, rise, or descend together

Rx DBs: 50 & 35
Scale DBs: 35 & 20

Burpee Box Banger
50 total alternating burpee box get overs (25 & 25)

• Athletes will be perpendicular to each other (Athlete #1 goes over box in one direction; Athlete #2 goes the opposite direction)
• Athletes switch directions after 25 reps
• Athlete #1 performs full burpee (chest & thighs touch the floor) then gets over the box either via jump or step over (hands cannot touch the box; knees & hips DO NOT have to be locked out at top of the box);
• Upon touching the floor on the opposite side of the box, Athlete #2 may start their burpee
• Both feet must touch the top of the box before athletes can descend on the opposite side of the box
• Athletes must step down from the box; CANNOT jump down from the box
• Repeat until both athletes have done 25 reps

RX Box 24"
Scale box: 20”

And remember, a good Dragon Slayer doesn't just rise to the occasion - they burpee to the occasion.

Get Off That X, Dragon Slayers - quickness, mobility and agility are your targets for this event. Teams will be performing Deadlift Ladder Shuttle Sprints, with four sprints and four barbell deadlifts of increasing weight to test your strength and resolve.

Uhm...whut?

Athletes begin at the start line.  On the GO signal, you will sprint to your first barbell, knock out the required deadlift reps, sprint back to touch the start line, then sprint to your next barbell...and continue in this fashion back and forth until the required sets for all four barbell deadlifts are complete.  Time stops when both athletes cross the start line after the final barbell deadlift.

Remember basketball shuttle runs in high school?  You got it...😉

Rules:

• Athletes don't have to run together, but...
• Deadlifts must be synchronized (start your lift together, start your descent together)
• Both athletes must touch the start line each time, except at the start and end of the workout.
• Barbell can be dropped after final rep, we're OK with that
• Athletes cannot return to the start line until both athletes are done with the required number of deadlifts.
• Athletes can choose any order for the deadlifts.  Read that again and strategize appropriately...see weights below to get your plan together.  Want to start heavy and ladder down?  Go for it.

You have three minutes to accomplish this mission, Dragon Slayers.  The clock is ticking ⏱️

RX Division:

• Rx Bar #1 (M/W) = 255/185 (3 reps)
• Rx Bar #2 (M/W) = 225/165 (4 reps)
• Rx Bar #3 (M/W) = 185/135 (5 reps)
• Rx Bar #4 (M/W) = 135/95 (6 reps)

Scaled Division:

• Scale Bar #1 (M/W) = 175/125 (3 reps)
• Scale Bar #2 (M/W) = 155/105 (4 reps)
• Scale Bar #3 (M/W) = 125/85 (5 reps)
• Scale Bar #4 (M/W) = 95/65 (6 reps)

This will push your abilites in quickness, stamina, and reaction time.  Move fast, stay focused, and stay frosty!

Some History...What's A Purple Fox?
Major General Roger E. Combs served a tour of duty in Vietnam as a CH-46 combat helicopter pilot with The Purple Foxes in the Republic of Vietnam from 1969 to 1970. During its three tours there, the squadron's pilots and crewmen flew almost 70,000 hours in combat support missions, and upon mission completion the squadron was awarded the Presidential Unit Citation for meritorious conduct in the performance of duty.

DRAGON SLAYERS - you will complete 5 Rounds of each of these movements:

10 total rounds; "You go, I go" format:

Row 250m

then

10 back squats

• Bar starts on floor
• Athletes can back bail the bar after their 10th squat
• Athlete #2 can be seated on the rower but must have straight legs and cannot grab the rower handle until Athlete #1’s bar hits the floor
• 23:00 time cap!

Finish time is when the last team athlete's bar hits the floor after round 10 ⏱️

Rx Bar Weight (M / F): 165 / 115
Scaled Bar Weight (M / F): 115 / 75

Roger says, GO GET IT DRAGON SLAYER!