Tag: Dilbert

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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
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Tire Suicide

Date: 2026-06-16 AO: Tire Station Q: Mr. Pancake , PAX: Horizon, Dilbert, Fabuloso, Steely, Locksmith, Mr. Pancake, One Wheel FNGs: None COUNT: 7 CONDITIONS: Gorgeous. Sunny, crisp, wet grass.
WARMUP: SSH Shoulder Circles Michael Phelps Good Mornings Mosey with Coupons
THE THANG: Tire Suicides 5 cones 5 rounds 1st cone = 1 rep Tire Flip (Must come back to come 1 after every other cone workout, à la a suicide drill in basketball)
2nd cone = 2 reps Alternate Coupon Merkin
3rd cone = 3 reps Coupon Shoulder Press
4th cone = 4 reps Coupon Kettle Bell Swing
5th cone = 5 reps Coupon Squats
MULTIPLY REPS BY THE ROUND!!!
Finish with Suicide Blockies for good measure
MARY: -WWI Sit-ups -Freddie Mercury (slow and controlled breath) -Flutter kicks -Side Plank swaps -High plank Low plank
MOLESKINE:
ANNOUNCEMENTS: -Check slack -Convergence
COT: -Prayers for Squatter/Stephanie -Butterfingers family pet -Horizon Daughter Wedding -Fabuloso Baby #2 arrival
PLAYLIST: Mr. Pancake forgot speaker
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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: