Tag: Dilbert

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[Iron Giant] Iron Giant the end of July

Date: 2026-07-27 AO: Iron Giant Q: Dilbert , PAX: hambone, Dilbert, Horizon, Country Parkour FNGs: None COUNT: 4 CONDITIONS: not windy enough
WARMUP: slight job
THE THANG:
1. Don’t drop the bell (10 sets of 5 swings, 5 squats, 5 lunges, rest for rest of minute but DONT DROP THE BELL) 2. Deadlifts on tabata (x15) 3. Mary on the timer
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[The Discipline] The Discipline

Date: 2026-07-22 AO: The Discipline Q: hambone , PAX: hambone, Dilbert, Butterfingers FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Modified Dora

Date: 2026-07-21 AO: Tire Station Q: Steely , PAX: Steely, Horizon, Dilbert, Splitter, Cross-stitch, Butterfingers FNGs: None COUNT: 6 CONDITIONS: HUMID
WARMUP: Good Mornings 20 IC SSH 10 IC Imperial Walkers 10 IC Calf Swoopa
THE THANG: Partner up 50 pull ups 100 Merikans 200 squats 300 WW1s Partner A began workout while Partner B speed walked to designated spot and switched places upon return. Finished with a slow mosey back to the start.
MARY:
None
MOLESKINE:
ANNOUNCEMENTS: Check slack
COT: Prayers for Crossstitch who’s officiating a friends wedding this weekend.
PLAYLIST: Classic Rock
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[Iron Giant] Iron Giant – 1 and 5

Date: 2026-07-20 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Horizon FNGs: None COUNT: 2 CONDITIONS: warm ish but nice
WARMUP: quick mosey one lap, big arm circles, good mornings
THE THANG: 1 and 5 min Round 1 – 1 min all you got max reps *do 10 then the next exercise in the set for 1 min straight Set 1 – Chest press & Straight Arm Overhead extension Set 2 – Curls and Tricep ext Set 3 – Backwards Lunge & Squat Set 4 – Upright row and Bent over Row
Active recovery 1 min crunches
Round 2 – 5 min all you got max reps *do as many as you want until you get tired then the next exercise in the set for 5 mins straight. (this proved to be pretty tough) Set 1 – Chest press & Straight Arm Overhead extension Set 2 – Curls and Tricep ext Set 3 – Backwards Lunge & Squat Set 4 – Upright row and Bent over Row
Active recovery 1 min crunches
MARY: 1 min slow mountain climbers and 90 sec crunches
MOLESKINE: just catching up with Horizon
ANNOUNCEMENTS: check slack
COT: thankful for each other as we both wanted to fartsack. Thanks Horizon for not, you pushed me just enough today.
PLAYLIST: Iron Giant mix (Rock/Rap of the 90s)

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[The Discipline] The Discipline

Date: 2026-07-08 AO: The Discipline Q: Dilbert , PAX: Country Parkour, Dilbert, Mr. Pancake, hambone, Butterfingers, Derivitive FNGs: None COUNT: 6 CONDITIONS: warm, its July but not too muggy
THE THANG: Walked with weight
ANNOUNCEMENTS: CSAUP, Night moves, Convergence
COT: Prayers for families and traveling PAX

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[Iron Giant] Iron Giant – Get back after it

Date: 2026-07-06 AO: Iron Giant Q: Dilbert , PAX: Mr. Pancake, Horizon, Dilbert, hambone FNGs: None COUNT: 4 CONDITIONS: Perfect, no humidity
WARMUP: short mosey, good mornings, Michael Phelps, slow large arm circles, typewriter
THE THANG: Deck of doom Round 1 & 2 – double the card pulled for qty. Once you did at least one of each suit, 10 BBSU. SPADES – RDL HEARTS – CURLS DIAMONDS – SQUATS CLUBS. – SHOULDER PRESS
Round 3 & 4 – double the card pulled for qty. Once you did at least one of each suit, 10 BBSU. SPADES – LUNGES HEARTS – MERKINS DIAMONDS – TRICEPTS EXT CLUBS. – WEIGHTED ALABAMA PROM DATES
Round 4 & 5 PAX choice of exercise, card pulled for qty.
MARY: 1 min of BBSU
MOLESKINE: lots of lunges done, PAX thought the Q had a stacked deck of face card spades.
ANNOUNCEMENTS: Convergence, CSAUP, Prayers spoken and not
PLAYLIST: Rock hits
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[The Castle] Pre 4th of July party beat down. Ultimate football 🏈

Date: 2026-07-03 AO: The Castle Q: Dilbert , PAX: Flipper, Makita (Anderson Fader), Locksmith, Dilbert, Fabuloso, Chunks, Derivative, House money, Chief, John (all 2.0s) FNGs: None COUNT: 10 (2 HS boys joined half way) CONDITIONS: warm and humid
WARMUP: SSH & good mornings
THE THANG: 55 min of ultimate football When the ball dropped we did 5 merkins, switched to squats, then BBSU, back to squats
MARY: none
MOLESKINE: lots of laughter, dropped easy passes. Chief didn’t know Dilbert could jump that high, and trash talking
ANNOUNCEMENTS: check slack
COT: prayers
PLAYLIST: 90s and 2000s rock

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[The Discipline] The Discipline – with 2.0s

Date: 2026-07-01 AO: The Discipline Q: Dilbert , PAX: Dilbert, Country Parkour, derivative (Dilbert 2.0), Chief and John (Country Parkour’s 2.0s) FNGs: None COUNT: 5 CONDITIONS: Already too warm for 5:30 am
WARMUP: none – get them bags on and start walking
THE THANG: We walked a little farther than planned 3.5 miles 60 min
COT: Talked to the boys to ask what is something they are working on in their lives right now
Prayers for families

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[Iron Giant] Iron Giant

Date: 2026-06-29 AO: Iron Giant Q: Dilbert , PAX: Coach Nado, Country Parkour, Dilbert, hambone, Horizon FNGs: None COUNT: 5 CONDITIONS: Warm and swampy already
WARMUP: 20 SSH, Good mornings, Slow/large Arm circles, Micheal Phelps
THE THANG: Each PAX has a heavy bag and a lighter weight
Squat thrust (throwing the big bad as far as you can) 10 of each – Curls – Shoulder press – Triceps Press Walking lunges to the big bag you threw – Bent over rows
Repeat 3 times 50 Big boy sit-ups (Q got a wild cramp and changed the future plan)
We did the primary thang 5 times!!! That is a lot of weight thrown around.
But in between the sets of 3 we did RDL – 40 (20 per side) Side bends – 25 each side Super man 40 (4 rounds of 10)
MARY: standing calf raises
MOLESKINE: Q got smoked from those BBSU and the heat coming in is going to be brutal.
ANNOUNCEMENTS: 4th of July fun at the-castle 11th of July Convergence, try to be there Prayers for Squatter and family
PLAYLIST: 90’s/00’s rock bangers.
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[The Castle] The Castle

Date: 2026-06-27 AO: The Castle Q: Cross-stitch , PAX: Waymo (formerly Space Baby), Pep, Barney, Cross-stitch, Dilbert, hambone, Locksmith, Fabuloso, Flipper, Horizon FNGs: None COUNT: 10 CONDITIONS: perfect
Warm-O – SSH x30 IC – Imperial Walkers x20 IC – Windmills x15 IC – Moroccan Night Clubs x20 IC – Merkins x10 OYO – Mosey to the workout
1996 Ladder Station 1 – Merkins: Start at 1 rep and increase by 1 each round (1, 2, 3…10). Run to station 2 – 9 Big Boys – 9 Carolina Dry Docks – 6 Burpees Run back to and station 1 and repeat until you finish 10 Merkins.
30 Years Around the World Station 1 – 30 Merkins – Bear Crawl to Station 2 Station 2 – 30 Squats – Lt. Dan to Station 3 Station 3 – 30 Big Boys – Crab Walk to Station 4 Station 4 – 30 lunges
Mary – Hello Dollies x30 IC – Flutter Kicks x30 IC – American Hammers x30 IC
Recover
ANNOUNCEMENTS: check slack
PLAYLIST: billboards top-100 from 1996