Tag: Beary Queen – BQ

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[Iron Giant] Iron Giant – Roll of the Dice

Date: 2026-08-17 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Horizon, Under the Table, Beary Queen – BQ, hambone, Happy Trees FNGs: None COUNT: 6 CONDITIONS: Very warm, kind of hot with a light breeze
WARMUP: SSH, Good mornings
THE THANG: 100 lb Medicine Ball
The PAX roll the digital dice for what they make the PAX do for 70 seconds. While they did that the dice roller picks up the stupid ass 100 lb medicine ball that hambone brought for us and puts it on the tailgate. Roll it off, and do it again.
Here is what we did
R1 70 sec Triceps ext R2 70 sec Bent over row R3 70 sec BBSU R4 70 sec Bent over row R5 70 sec Bent over row R6 70 sec Squat R7 70 sec Triceps ext R8 70 sec Squat R9 70 sec Coupon Curl R10 70 sec Over the shoulder throw Quick walking break – a few walking lunges and calf raises back to startex. R11 70 sec Pain Maker R12 70 sec Side Straddle Hop R13 70 sec Coupon Curl R14 70 sec Pain Maker R15 70 sec BBSU R16 70 sec BBSU R17 70 sec Bent over row R18 70 sec Squat R19 70 sec Over the shoulder throw R20 70 sec BBSU R21 70 sec Pain Maker – hambone did not start the timer on purpose to make us do more…. LOL R22 70 sec BBSU R23 70 sec Side Straddle Hop R24 70 sec BBSU R25 70 sec Romanian Deadlift R26 70 sec BBSU
MARY: None
MOLESKINE: Just some good chatter about staying and keep coming to F3
ANNOUNCEMENTS: Check slack
COT:
PLAYLIST: Dilbert’s rock/rap mix

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[Iron Giant] Iron Giant – Time Under Tension

Date: 2026-06-15 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Beary Queen – BQ, hambone, Horizon, Mr. Pancake FNGs: None COUNT: 5 CONDITIONS:perfect
WARMUP: SSH 20 IC and good mornings
THE THANG: Time Under Tension (43 min) Grab a heavy bag (55-80 lbs) and a lighter one (20-40 lbs)
and we start walking about every 5 or so min drop the weights and perform the following
10 Merkins 10 Bent over rows 10 Shoulder press 10 Curls 10 BB SU or continue until the last PAX finishes their 10
Rinse and repeat and we got in 8 stops.
MARY: no time
MOLESKINE: Not much mumble chatter today
ANNOUNCEMENTS: Check slack, lots to name
COT: Prayers for Squatter, Horizon’s daughter’s wedding this weekend, and the PAX health
PLAYLIST: None today
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Tire Station Bootcamp

Date: 2026-06-09 AO: Tire Station Q: Locksmith , PAX: Fabuloso, Horizon, Beary Queen – BQ, Cross-stitch, Dilbert, Steely, Locksmith, Butterfingers FNGs: None COUNT: 8 CONDITIONS: Rain
WARMUP: Good Mornings & Arm Circles
THE THANG: Mosey SSH’s Squats Chinook squats Mosey 100 dips 100 Merks 100 Carolina Dry Docks 27 tire flips Recovery 27 tire flips Mosey Mixed stretches
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Iron Giant] Iron Giant

Date: 2026-05-04 AO: Iron Giant Q: Dilbert , PAX: hambone, Beary Queen – BQ, Horizon, Dilbert FNGs: None COUNT: 4 CONDITIONS: perfect low 50’s
WARMUP: SSH, Willie Mays
THE THANG: Let’s pull something heavy in the seated position Rounds: 1. Started with 2 45 lb plates (110 lbs total) on the sled. Pulled the sled roughly 50′ each time 2. 2nd round 3 plates (155 lbs total) 3. 3rd round 4 plates (210 lbs total) 4. 4th round 5 plates (255 lbs total) 5. 5th round 6 plates (300 lbs total)
While the PAX was pulling the other pax was doing one of the following – https://www.youtube.com/watch?v=KBfH1pPou6o – 100 lb tombstone grab, squat, and drop (repeat) – Kettlebell swings – Heavy Bat shoulder holds – Jump rope – Battle ropes
MARY: Laying down leg lifts 20 IC Crunch ankle touches 20 IC
MOLESKINE: Beary Queen – BQ offered to make it go quicker by sitting on the sled next time instead.
ANNOUNCEMENTS: Launching tire-station and White’s creek location Tue/Thur this week, the struggle, and check slack for more
COT: Continued spoken and unspoken prayer request and for those who have not committed to F3 yet.
PLAYLIST: 90’s Rock
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Music City Boyz

Date: 2026-02-21 AO: the-castle Q: Cross-stitch PAX: Fabuloso, Strutter, Butterfingers, Steely, Brown Slip, Squatter, Hipster, Space Baby, Dilbert, Pep, Beary Queen – BQ, Spellcheck FNGs: None COUNT: 13 CONDITIONS:
WARMUP: 1. Good Mornings 2. Willy mays hays 3. Bac bacs 4. Micheal Phelps
THE THANG:
The Q plays “Tubthumping” by Chumbawamba. Start with SSH at the beginning of the song, and every time they say, “I get knocked down, but I get up again,” do a burpee. While not doing burpees, continue performing SSH.
Born to Lunge Play Bruce Springsteen’s “Born to Run” and do lunges around the speaker. If the PAX gases out, switch to reverse
Cotton-eyed Joe The Q plays “Cotton Eye Joe” by Rednex. SSH / Banjo solo: CEJ / Woman singing: Merkins
The twist American hammers Half way Imperial walkers
Done to Van Halen’s Jump from the 1984 album. Pax will hold an air chair. Every time you hear “jump” you complete one jump squat.
Baba orielly 5 mins of imperial walkers
Listen to “Get Lucky” by Daft Punk, and every time they say “get lucky” do a merkin. Every time the song says “we’re up all night” hold an Al Gore until he says “get lucky” again.
Proud Mary – CCR Perform Big Boy Situps until ”Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.
Phil Collins’s ending