Tag: Dilbert

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Come Sail Away

AO: the-castle
Q: The Merchant
PAX: Chunks, Dilbert, hambone, Salami, Pep
FNGs: None
COUNT: 6
CONDITIONS: Cold as hell

WARMUP: SSHs, little baby crunches, BACs, BAC BACs

THE THANG:
Each song on the playlist, we repeat one exercise the whole song, and do one harder exercise each time we hear the name of the song. 1m rest between songs.

Sail: SSH, burpee when you hear “sail”

Ain’t No Sunshine’: Hold plank, push up when you hear “no”

River: Sit ups, V up when you hear “river”

Some Nights: SSH, burpee when you hear “nights”

Beggin’: Hold plank, push up when you hear “beggin’”

Beat It: Sit ups, V up when you hear “beat it”

Human: Squats, burpee when you hear “human”

Jog to top of hill and back

I Don’t Care Anymore: Hold plank, push up when you hear “I don’t care”

American Woman: Sit ups, V up when you hear “woman”

ANNOUNCEMENTS:
None

COT:
Prayers for job searches and friends with sudden job changes

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Welcome Back and Impromptu Q

AO: the-discipline
Q: Chunks
PAX: hambone, Dilbert, Country Parkour, OnTHE Fence
FNGs: None
COUNT: 5
CONDITIONS: Cold and Snowy as we wrapped

WARMUP:

Hugs for Dilbert welcoming him back off the IR.

Was thrust into action as Q, since the AOQ and Q for the day had overslept. No worries. We are all freed to lead. Thankfully I still had the kettlebells in the car.

20 SSH
20 Imperial Walkers
20 Cherry Pickers
10 Forward Arm Circles
10 Reverse Arm Circles

THE THANG:

Partner Up!
1 PAX works out with Kettlebell
1 PAX runs to end of parking lot and back

KB exercises
Squats
Curls
Rows
Overhead Press
Tricep Ext
Swings

Our AOQ joined us and finished the workout with us.

Couple mins of Mary and then 5 Burpee Buy out.

MOLESKINE:

Dilbert we are glad you are back off IR. OnTHE Fence good to see you too. Country Parkour your presence is always a joy. hambone the standard is the standard.

PAX, if you know men North of the wall (OHB) encourage them to get to this AO. Big things are coming for this area. These HIMs are invigorated to lead and encourage the men of the North.

ANNOUNCEMENTS:

COT:

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Van Halen not Van Hagar

AO: the-discipline
Q: Chunks
PAX: hambone, Dilbert, Country Parkour
FNGs: None
COUNT: 4
CONDITIONS: Cold. hats and Ninja Ice made an appearance

WARMUP:
Mosey to lower parking lot and back
20 SSH
20 Imperial Walkers
20 Arm Circles Forward
20 Arm Circles Reverse

THE THANG:

20 Hand Release Merkins
20 Squats
20 Big Boy Situps
Mosey to Lower Parking Lot
17 Hand Release Merkins
17 Squats
17 Big Boy Situs
Mosey to Upper Parking lot
Continue with pattern down to 2

Circle up for 10 Burpees

5 Mins of Mary – Dealers Choice

Finished with 5 Burpees

MOLESKINE:

ANNOUNCEMENTS:

Chiliteria – Sunday
Half Marathon – 10/26
The Struggle 003 upcoming 11/1

COT: Prayers for 413 after the incident. Prayers for all the men that don’t know they need F3.

Always an honor to lead. STRENGTH AND HONOR!

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SUMMERISOVR

AO: the-discipline
Q: Grape
PAX: Dilbert, hambone
FNGs: None
COUNT: 3
CONDITIONS: warm

WARMUP: 12 x SSH, LBAC F, LBAC R, Michael Phelps

THE THANG:
1st grade- Step Ups
2nd grade- Ukrainian Hammers
3rd grade- Merkins
4th grade- Mountain Climbers
5th grade- E2K- LBC
6th grade- Reverse lunges
7th grade- IYT
8th grade- Squats
9th grade- Original burpees
10th grade- V ups
11th grade- skipped
12th grade- Reverse burpees

MOLESKINE: took me an hour to get home due to a wreck on 65. Still worth it to be with you all this morning

ANNOUNCEMENTS: 9/11 and 9/14 convergences

COT: prayers for patience, discipline, and diligence

:grapes:

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Pass the torch at The Castle

AO: the-castle
Q: Strutter , Sunshine
PAX: Chunks, Dilbert, Red Skull, hambone, Strutter, Sunshine, 88, Project, Double Dribble, Rough Rider
FNGs: 2 Double Dribble, Rough Rider
COUNT: 10
CONDITIONS: Glorious. You should have been there!

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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T Swifts Greatest Hits

AO: the-discipline
Q: Chunks
PAX: Dilbert, hambone
FNGs: None
COUNT: 3
CONDITIONS: Humid

WARMUP: Mosey to the lower parking lot for some SSH, Arm Circles and stretches

THE THANG:

95% of Men over the age of 35 will never sprint again. So, if I Q we will not be in that 95%.

Ran some sprints and skips. Dilbert is faster than expected. Speed and Power.

Then moseyed around the park on the greenway.

Got back to the Startex for some ab work and then some broga to finish with other stretches.

MOLESKINE: Was an honor to lead at the discipline. So excited to see F3 North growing. Small PAX today, but that has become a trend with my Qs recently. LOL

ANNOUNCEMENTS: Dilbert accepted a new job. Wow, he’s a man in demand. Congrats bro. Dizzy Doc has added a new addition to his PAX.

COT: Prayers for all the men there and the men not there. Thanks HIMs.

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Newborn BD

AO: the-castle
Q: Sunshine
PAX: hambone, Strutter, Dilbert, Donatello, The Rod (DR)
FNGs: None
COUNT: 6
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Simple 7s

AO: the-discipline
Q: hambone
PAX: Dylan Wickliffe, Dilbert, Country Parkour, Dizzy Doc
FNGs: None
COUNT: 5
CONDITIONS: post-rain smell

WARMUP: It’s summer–why warmup? My drive from the Great North is enough of a warmup. Let’s roll into it.

THE THANG: We merkined IC x 7, squatted IC x7, and in general had a good mosey around the park.

MOLESKINE: I had a moment of doubt about getting back up that hill on time to end the workout, but we kicked it into gear and finished early.

ANNOUNCEMENTS: Check the slack machine

COT: Prayers for continued growth

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Once Upon a Time in 13 Rowdy Colonies

AO: greenmachine
Q: Hair Band , Black Lung
PAX: Dumpster Fire (F3 Naperville), Pebbles, moneyshot, Hipster, McAfee, The Merchant, Rocket Mortgage, Works for a Guy, Natural Ice, bluemule, DintyMoore, Dilbert, Good Morning America, Cowboy, El Capitan, Wolfpack, SalPal, Hair Band, Sparrow, Tim the Toolman, Black Lung, Esposa, Grape, Country Parkour, Under the Table, Haggis, Strutter, Chunks, Michelin Man, Focker, Fake Job, Late to The Party
FNGs: 2 Fake Job, Late to The Party
COUNT: 34
CONDITIONS: bright and swampy

WARMUP:
30 SSH, 5 Good Mornings, 10 Merkins, 10 Squats. 10 LBAC, 10 Reverse LBAC, 10 Imperial Walkers, 10 Hillbillies.
Thing 1: Burpee Apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

THE THANG:
A salute to the 13 colonies.
1. 10 New York Yurpee (Burpee Variation. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee).
2. 30 Virginia V-Ups
3. 50 South Carolina Side Straddle Hops
4. 30 Rhode Island Iron Mikes (2-count)
5. 30 New Hampshire Hand Release Merkins
6. 50 New Jersey Jump Squats
7. 50 Connecticut Crunches
8. 35 Maryland Merkins
9. 50 North Carolina Dry Docks
10. 50 Massachusetts Mountain Climbers (2-count)
11. 50 Georgia Gorilla Humpers
12. 50 Pennsylvania Plank Jacks (2-count)
13. 50 Delaware Dips

Run half lap around the track and start from the top. 3 rounds.

Total reps 1776.

MOLESKINE:
This workout was a beast sprung most from the tortured mind of Black Lung
We had 5/34 men completely finished the work out
We finished by reading the Preamble to the Declaration of Independence & saying the pledge of allegiance

Preamble: We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

ANNOUNCEMENTS:

COT:
– SalPal requests prayers for his baby on the way and his baby they just pulled from daycare