2026 Pancakes For Roger Dragon Slayer Competition NH

Get ready to feel the heat, Dragon Slayer.

Face the Fire is a two-person team workout built around rhythm, communication, and consistency under pressure. During each 2-minute work window, teammates will alternate burpee box get-over reps in a shared-effort format. Athletes may complete either one or two consecutive reps before switching to their partner, but no athlete may perform more than two reps in a row.

Teams will continue rotating in this fashion for the full 2-minute interval before earning a 1-minute rest, then stepping back into the fire for a second round. The team’s final score will be the total number of burpee box get-over reps completed across both work periods. If a tiebreaker is needed, it will be determined by the number of reps completed during the second 2-minute window.

Workout Details:

P1 & P2 will execute for total # of reps in I-Go-You-Go pattern.  Athletes may complete 1 or 2 consecutive reps during their turn.

• 2:00 ME burpee box get overs
• 1:00 Rest
• 2:00 ME burpee box get overs

Scoring:

Scoring will be based on the team’s total number of burpee box get-over reps completed across both work windows. If a tiebreaker is needed, the team with the higher number of reps completed during the second 2-minute window will be awarded the higher placement.

Divison Specific Information:

• Rx Division: 48” box
• Scaled Division: 40” box

House Rules...

• Each burpee must begin with the athlete’s chest and thighs clearly making contact with the ground.  Athletes may jump or step up from the burpee into the box get-over.
• Athletes are not required to face perfectly perpendicular to the box, but they may not perform reps while moving parallel along the box.
• Only the athlete’s hands, elbows, forearms, knees, shins, and feet may make contact with the top surface of the box.
• Athletes may use other parts of the body to assist while climbing up the side of the box.
• Athletes may not roll across the top of the box.
• Athletes may not anchor or rest their stomach on the edge of the box to initiate the get-over.
• Body parts do not need to remain within the vertical plane of the box during the movement.  For example, feet may extend beyond the side of the box.
• A repetition will be counted once the athlete lands on both feet on the opposite side of the box.
• Athletes may complete either one or two consecutive reps before switching to their partner, but no athlete may perform more than two reps in a row.

Meet the Moment is a fast-paced two-person team workout built around coordination, pacing, and communication. While one athlete completes a 100m, 200m, or 400m sprint, their teammate works through continuous goblet squats to a med ball target. Once the runner returns and tags their partner, the roles immediately switch: the returning athlete begins goblet squats while their teammate heads out on the next sprint.

Wondering what goblet squat to a med ball target means?  A medicine ball will be placed beneath the seat of each athlete during goblet squats, and the athlete must clearly make contact with the ball at the bottom of each rep for the squat to count. This standard ensures consistent depth, full range of motion, and fair movement standards across all teams.

Teams will alternate back and forth through all three run distances, working together to accumulate the highest possible squat rep total before the 9-minute cap - but hold onto your butts; there's a twist.

Complete all your runs before the 9:00 CAP and you can continue building your goblet squat rep count until the clock beeps.  For those that don't finish under the CAP, there's a steep price to be paid.  Plan accordingly, Dragon Slayer.  Smooth transitions, communication, and consistent movement will be the keys for your team to Meet the Moment.

Workout Details:

• Sprint distances for this workout are set at 100m, 200m, and 400m and will be run in this order.
• One athlete (P1) will run a single distance while their teammate (P2) performs goblet squat reps.
• Athletes will switch roles after each completed run distance - P1 completes run and begins goblet squats while P2 begins run.
• The run portion is complete once the final 400m run has been finished.
• Teams that finish their runs before the 9:00 mark can continue accumulating squats until time expires.

Scoring:

The score of this event is determined by total goblet squat repetitions within a team.  If a tiebreaker is needed, the team’s score will be determined by the time at which Athlete 2 completes the final 400m run.

Divison Specific Information:

All teams will complete the same workout structure and movement standards. Division differences are as follows:

• Rx Division: 50 lb / 35 lb Dumbbell
• Scaled Division: 35 lb / 25 lb Dumbbell

House Rules...

• Athlete coming in from run must touch partner to initiate their run and vice versa.
• Each athlete completes all three run distances.
• Athletes may NOT touch their partner's dumbbell at anytime.
• Dumbbells must start and end on the mat.
• DB's bouncing off the mat must be put on the mat before an Athlete can start their run or squats.
• All goblet squats start from a fully vertical position - hips and knees locked out, shoulders stacked over hips & knees.
• Top head of DB must be held between the chin and collar bone.
• A rep is counted when Athlete fully descends, touches their posterior to the medicine ball, and returns to fully stacked position.
• If P2 completes their 400m run before the 9:00 CAP, athletes can share goblet squats until CAP time.
• Only one Athlete squatting at a time.
• The Athlete NOT working CANNOT hold or touch their dumbbell until the Athlete working puts their DB on the mat.
• If a team cannot complete all the runs within the 9:00 CAP, 15 squats will be deducted from the total achieved at the 9:00 mark.
• The tiebreak time for a CAP'ed team will be 9:00.

Carpe Diem...“Seize the day, trusting as little as possible in tomorrow.”

Inspired by the words of Horace, the Roman poet who wrote those famous words over 2,000 years ago, this two-person team workout challenges athletes to stay present, stay composed, and attack the work in front of them one station at a time.

Dragon Slayers will alternate between rowing intervals, med ball sit-ups to a target, and challenging deadlifts, with workloads shifting between longer endurance efforts and shorter sprint-style rounds before reversing roles in the second half of the workout. With only one athlete working at a time, success will come from efficient transitions, controlled movement, and the ability to keep momentum moving forward.  Every pull, every throw, and every lift matters... your reminder to seize the moment, seize the effort, and Seize the Day.

Workout Details:

• P1 opens with: 600m Row, 40 MB Sit-Ups to Target, 20 Deadlifts
• Once P1 completes their full round, P2 completes: 300m Row, 20 MB Sit-Ups to Target, 10 Deadlifts
• P1 then completes the second short round: 300m Row, 20 MB Sit-Ups to Target, 10 Deadlifts
• P2 finishes the workout with: 600m Row, 40 MB Sit-Ups to Target, 20 Deadlifts

Scoring:

Scoring for this event will be based on overall completion time, with the fastest time earning the win. If a tiebreaker is needed, it will be determined by the time at which the final 600m row is completed.

Divison Specific Information:

All teams will complete the same workout structure and movement standards. Division differences are as follows:

Rx Division:

• 20/14 lb Medicine Ball
• 185/135 lb Deadlift

Scaled Division:

• 14/10 lb Medicine Ball
• 135/95 lb Deadlift

House Rules...

• Only one athlete may work at a time.
• The next athlete may sit on the rower once their partner reaches the medicine ball station, but they may not touch the handle or bend their knees until the working athlete completes their final deadlift rep and the barbell is fully settled on the ground. This standard applies to all rounds.
• Athletes may reset the rower before beginning if their judge is unable to do so.
• During medicine ball sit-ups, athletes must achieve a clearly vertical torso before releasing the ball toward the target.
• Athletes may release the medicine ball from any point once the torso reaches vertical.
• Athletes may begin descending before receiving the medicine ball on the return.
• The medicine ball must touch the floor above the athlete’s head at the start of each repetition.
• Any throw that misses the target will be ruled a NO REP.
• A medicine ball sit-up repetition is counted once the ball makes contact with the target.
• On the final rep of each round, the medicine ball does not need to return above the athlete’s head after hitting the target.
• Athletes must keep their feet anchored beneath the dumbbells during all sit-up reps.
• No AbMat may be used.
• All deadlift reps must begin with the plates touching the ground.
• A deadlift rep is counted when the athlete reaches full lockout with hips and knees fully extended and shoulders clearly behind the bar.
• The plates must touch the ground between all deadlift reps.
• Athletes may drop the barbell from the top position at any time.
• Athletes may not catch the barbell off a bounce to begin the next repetition.
• Touch-and-go deadlifts are permitted provided the athlete maintains continuous grip on the barbell throughout the movement.