Tag: Dilbert

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Horizon’s VQ

Date: 2026-03-16 AO: iron-giant Q: Horizon PAX: Butterfingers, Dilbert, hambone, Mr. Pancake, 0 FNGs: 1 0 COUNT: 5 CONDITIONS:38:cold_face: Winds 16 Gusting 24 @ 270
WARMUP: SSH x20 Frankensteins x 10 IC Willie Mays Imperial Walkers x 10 IC Good mornings
THE THANG: Burpees x 10 Mosey Merkins x 10 IC Alabama Ass Kickers x 10 IC Mosey Diamond Merkins x 10 IC Mosey Carolina Dry Docks x 10 IC Fast Walk Makhtar N’Diayes x 20 IC Slowsey Crunch x 25 IC Dolly x 15 IC World War I x 20 Slowsey Burpees x 8 Mosey Merkins x 10 IC Alabama Ass Kickers x 10 IC Mosey Diamond Merkins x 10 IC Mosey Flutter Kicks x 12 IC American Hammer x 12 IC World War I x 25
MOLESKINE: How does hambone define a fast walk? Butterfingers hit the head midway…doors were unlocked.
ANNOUNCEMENTS: offthebooks Tuesday 5:30am Station Camp near the obstacle course Thursday 5:30am Whites Creek High School after-hours Tuesday 7pm Granite State of TN map bottom of the hill north of the capitol building
COT: Mr. Pancake starting new job soon Mr. Pancake’s daughters dance competition Horizon down range Friday visiting parents for a week
PLAYLIST: Gloomy silence and the occasional grunt

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Misty Monday

Date: 2026-03-03 AO: iron-giant Q: Mr. Pancake PAX: Dilbert, Butterfingers, Horizon, Steely FNGs: None COUNT: 5 CONDITIONS: Cool Mist
WARMUP: SSH Mosey to the Pavilion
THE THANG: 3 Round Picnic Table Circuit Alternate Step Ups Dips 1 legged squats Incline Merkins Box Jumps
Core Work and stretching, with some Moseys mixed in.
MOLESKINE:
ANNOUNCEMENTS: Merkin Madness
New AO at Whites Creek
COT: hambone family
Mr. Pancake job search, final interviews
PLAYLIST:
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Trifecta Discipline

Date: 2026-02-18 AO: the-discipline Q: hambone PAX: Mr. Pancake, Country Parkour, Butterfingers, Dilbert, Horizon FNGs: None COUNT: 6 CONDITIONS: Warm enough that shorts were okay
WARMUP: simple SSHs and Toy Soldier
THE THANG: Stamina, Squats, Abs
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

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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

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The Newest AO in Nashville

Date: 2026-02-12 AO: offthebooks Q: Squatter PAX: Dilbert, Stumbles FNGs: None COUNT: 3 CONDITIONS: Cold 30 degrees
WARMUP: SSH Imperial Walkers Butt-kickers WMH-RS-Twist Michael Phelps Good Mornings Mosey
THE THANG: HR Merkins 10 Shuttle Run Coupon Thrusters 10 Walk back 4x
Shoulder Taps 10 Shuttle Lunge Walk w Coupon Blockees 5 at each line Crawl Bear to start Shoulder Taps 10 Bear Crawl back to line Repeat
2 PAX hold plank or squat 1 PAX shuttle run with politician to line, 10 jump squats, and run back Rotate PAX
Coupon Circuit – 15 Reps Curls OH Press Tricep Ext Rows Swings Squats Flutter Kicks 2X
MOLESKINE: T-claps to Dilbert and Stumbles for coming to support this new workout location. They both drove over 30 min one way!
ANNOUNCEMENTS: Shield Mock 2/14 Holy Smokers 2/19
COT: prayers all around
PLAYLIST: 90s Classic Rock

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5 HIMs attacked the Icy Iron Giant!

Date: 2026-02-02 AO: iron-giant Q: Mr. Pancake PAX: Butterfingers, Dilbert, Mr. Pancake, Horizon, Squatter FNGs: None COUNT: 5 CONDITIONS: A balmy 26 degrees with icy parking lot.
WARMUP: 25 Side Staddle Hops 10 high knees 10 butt kicks 10 leg swings 10 hip circles Arm Circles
THE THANG: 5 Workouts x 10 reps x 5 rounds 1. Overhead Squats 2. Coupon (kettlebell) Swings 3. Coupon Lunges 4. Overhead Press 5. Merkins
Mosey in between rounds with coupon carry
COT: Prayers for those without power and those working to restore it.
Prayers for families dealing with casualty after sledding accident.

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Cherry Poppers – VQ & VAOQ

AO: the-castle
Q: Brown Slip
PAX: Chunks, Hipster, Dilbert, Mr. Pancake, Horizon, Brown Slip, Steely, Butterfingers, Barney, Flipper, Goodwill, None
FNGs: 1 None
COUNT: 11
CONDITIONS: Drizzle, Wet, Perfect Temp

WARMUP:
• SSH – 20 IC
• Windmills – 10 IC
• Imperial Walkers – 15 IC
• Arm Circles – 10 forward/10 backward IC
• Cherry Pickers – 10 IC

THE THANG:
Cherry Bomb Circuit – 4 Rounds
** Randomized Q for each activity**
• Merkins – 20
• Squats – 20
• High Plank – 20 seconds
• Lunges – 15 each leg
• CarolinaDry Docks – 15
• Mountain Climbers – 25

Rest 30ish seconds between rounds.

MOLESKINE:
• Typewriter – 20 IC
• Standing Side Crunch (Hillbilly Walkers)– 15 IC
• Chunks with the 5 Burpee Audible
• CarolinaDry Docks Buyout

ANNOUNCEMENTS:
• thestronghold 4:13 Tuesdays & Thursdays – support the new cohort
• Holy Smokers this Thursday Strutter house – check Slack for details
• Check Slack for surrounding AOs and activities
• Lean PAX

COT:
• Prayers for Strutter’s MIL family & safe travels
• Strength & Guidance

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Marry Go Round the Bags

AO: iron-giant
Q: Cross-stitch , Dilbert, hambone
PAX: Dilbert, hambone, Brown Slip, Country Parkour, Mr. Pancake, Concretia – F3 Paulding, Butterfingers, Steely, Hammer (2.0), Tony Shoemaker
FNGs: 1 Tony Shoemaker
COUNT: 11
CONDITIONS: Freezing Cold

WARMUP: qtr mile mosey

THE THANG: 10-3 3-4 ladder. I forget the order (with sandbags): burpees, squats, presses, merkins, rows, curls

MOLESKINE: prayer for your F3 brothers who may be going through some tough times and having to make tough decisions

ANNOUNCEMENTS:

COT:

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Rotational Stations

AO: iron-giant
Q: Steely
PAX: hambone, Dilbert, Butterfingers, Steely
FNGs: None
COUNT: 4
CONDITIONS: 32 degree and a slight breeze

WARMUP:
25 Side-Straddle Hops IC
10 Arm-Circles Forward/Reverse IC
10 Forward hand claps IC
10 Overhead hand claps IC

THE THANG:
The PAX rotated through 8 stations of exercises(Curls, Dips, Overhead Press, Squats, Merkins, Step-Ups, Pull-Ups/ standing Rows, flutter kicks) using a Tabata timer of 1 minute per station and a 10sec rest to rotate. Then a 4 minute rest between cycles. We cycled through the stations 3 times. During the 4 minute rest PAX took a slow Mosey around the parking lot. Finished with everyone’s personal selected ab exercise.

MOLESKINE:
10 seconds to rotate wasn’t long enough

ANNOUNCEMENTS:

COT:
Dilbert and his son are headed to Indy to watch Monday night football. Safe travels!!

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Simple Instructions

AO: iron-giant
Q: hambone
PAX: Mr. Pancake, Dilbert, hambone
FNGs: None
COUNT: 3
CONDITIONS: 36 and raining

WARMUP: Simple .2 mile job

THE THANG:

(NOTE: all sandbags were 60, 70, or 80 lbs. Sandbag rotation command in effect)

1, 2, 3, …, 13 of:
Merkins
Sandbag Deadlifts
Sandbag Squats

1, 2, 3, …, 10 of:
Dips
Squats

1, 2, 3, 4, 5, 6, 7 of:
Sandbag lunges
Sandbag pulls
Hangs

Head back to the end for:

45lb plate drivers
45lb overhead hold

MOLESKINE:

1. Harder than YHC thought; workout was meant to be relatively easy. First round was supposed to go to 15, but I happily modified.
2. Dilbert uttered “I want to go back to bed” (paraphrased) during the 6th set of sandbag pulls. That’s the closest I’ve seen a man leave a workout and literally go back to bed since Poppa Lock did it at bomber.
3. Mr. Pancake showed no quit, but perhaps some regret.

ANNOUNCEMENTS: noneya

COT: Prayers for Station Camp (location may be wrong) girl paralyzed and trampoline park. Life changing, and not in an easy way.