Tag: Dilbert

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[Iron Giant] Iron Giant

Date: 2026-05-11 AO: Iron Giant Q: Dilbert , PAX: Country Parkour, Coach Nado, Dilbert FNGs: None COUNT: 3 CONDITIONS: perfect temp, a light rain
WARMUP: 20 SSH, walking lunge/twist, inch works, open/close gates (work on those hips)
THE THANG: TABATA TIME 1:20 work – 20 sec rest 2 full sets Upright Row – 55 lbs Shoulder Press – 45 lbs Lunges -30 lbs WWI WU – 26 lbs Bent over row – 70 lbs squats – 80 lbs curls – 45 lbs Abyss merkins – one hand on the coupon

MOLESKINE: Getting more guys out, my 2.1 stealing my spotify… LOL
ANNOUNCEMENTS: CSAUPs coming up, Holy smokers, shirt order
MARY: shoulder stretching
PLAYLIST: a solid mix of rock and rap

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[Iron Giant] Iron Giant

Date: 2026-05-11 AO: Iron Giant Q: Dilbert , PAX: Country Parkour, Coach Nado, Dilbert FNGs: None COUNT: 3 CONDITIONS: perfect temp, a light rain
WARMUP: 20 SSH, walking lunge/twist, inch works, open/close gates (work on those hips)
THE THANG: TABATA TIME 1:20 work – 20 sec rest 2 full sets Upright Row – 55 lbs Shoulder Press – 45 lbs Lunges -30 lbs WWI WU – 26 lbs Bent over row – 70 lbs squats – 80 lbs curls – 45 lbs Abyss merkins – one hand on the coupon

MOLESKINE: Getting more guys out, my 2.1 stealing my spotify… LOL
ANNOUNCEMENTS: CSAUPs coming up, Holy smokers, shirt order
MARY: shoulder stretching
PLAYLIST: a solid mix of rock and rap

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[The Castle] Protect The Castle from Dr. Waffle

Date: 2026-05-09 AO: The Castle Q: Mr. Pancake , PAX: Pep, Butterfingers, Brown Slip, hambone, Fabuloso, Flipper (Matthew), Steely, Mr. Pancake, Waymo (formerly Space Baby), g-string, Strutter, Dilbert FNGs: None COUNT: 12 CONDITIONS: Perfect. 55 degrees and sunny.
WARMUP: -SSH -Toy Soldiers -Good Mornings -Willie Mays Hayes -Runner’s Stretch w/twist
Mosey -Indigenous People March w/coupon
THE THANG:
***Protect The Castle*** The sinister Dr. Waffle has threatened to attack Princess Flapjack and the short-stack kingdom. The only way to insure the safety of the kingdom is to dig a moat around the castle.
The Moat Digger (rotating): -10 Flips then finish the lap (timer)
Castle Soldiers: -Blockees or Burpees -Merkins -Kettle Bell Swings w/coupon -Squats -Overhead Press -Curls -Upright Rows -Bent Over Rows -Mountain Climber / Spider-Man -Grave Diggers -WWI Sit-ups -Fire Hydrants
-Coupon March back to base
MOLESKINE:
ANNOUNCEMENTS: -Holy Smokers Thursday 21st -New AOs: Tire Station & Sisu
COT: -Prayers for Squatters wife/family as she recovers -Prayers for all the mommas! Happy Mother’s Day!
PLAYLIST: Mr. Pancake’s Gameday Playlist circa 2001 (with Spotify commercials)
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[Tire Station] Tire Station Grand Opening

Date: 2026-05-05 AO: Tire Station Q: Butterfingers , PAX: Country Parkour, Fabuloso, Steely, hambone, Splitter, Dilbert, Mr. Pancake, Cross-stitch, Horizon, Coach Nado, Butterfingers, Chris Lopez FNGs: 1 Chris Lopez COUNT: 12 CONDITIONS: Very nice weather
WARMUP: SSH, imperial walkers, Hillbillies, arm circles, over head claps, squats. Type writers, 10 burpees
THE THANG: partnered up for 10 tire flips while other partner does merkins (x3). 20 of: incline merkins, decline merkins, and step ups (x2). Off to the dip station for 5-10 dips, modified rows, knees to chest (x2), back to tire flips while other partner does squats or merkins, with third round the partner runs while the tire flipper works. Work on our 6 with WWI, flutter kicks, Rosalitas, Superman’s ending with mosey and 5 burpees.
MOLESKINE: enjoying the morning.
ANNOUNCEMENTS: Whites Creek AO start, keep an eye on slack if it’s moved.
COT: keeping Squatter and his M in our prayers!
PLAYLIST: random men’s workout noises.
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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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[Iron Giant] Iron Giant

Date: 2026-04-27 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Country Parkour, Horizon, Mr. Pancake, Brandon FNGs: 1 Brandon COUNT: 5 CONDITIONS: perfect low 60’s no wind
WARMUP: Good mornings, SSH, lots of arm circles
THE THANG: The timer, 100 lb seated bag pull with the rope (low seated row position). pull the bag to you (about 20′) bear crawl to extend the rope again, pull the bag to you, one more time, bear crawl and pull the bag to you.
The bag puller picks the exercise for the PAX.
Round 1 – had to pick an upper body exercise Round 2 – had to pick an ab/core exercise Round 3 – had to pick an obscure exercise not normally used Round 4 – had to pick an ab/core exercise
Short mosey in between rounds
MARY: Iron mikes 10 IC, Leg lifts IC, copper head crunches IC, Plank
ANNOUNCEMENTS: Prayers for Squatter and his wife, PAX traveling
PLAYLIST: 2000’s rock mix

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[Iron Giant] Iron Giant

Date: 2026-04-27 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Country Parkour, Horizon, Mr. Pancake, Brandon FNGs: 1 Brandon COUNT: 5 CONDITIONS: perfect low 60’s no wind
WARMUP: Good mornings, SSH, lots of arm circles
THE THANG: The timer, 100 lb seated bag pull with the rope (low seated row position). pull the bag to you (about 20′) bear crawl to extend the rope again, pull the bag to you, one more time, bear crawl and pull the bag to you.
The bag puller picks the exercise for the PAX.
Round 1 – had to pick an upper body exercise Round 2 – had to pick an ab/core exercise Round 3 – had to pick an obscure exercise not normally used Round 4 – had to pick an ab/core exercise
Short mosey in between rounds
MARY: Iron mikes 10 IC, Leg lifts IC, copper head crunches IC, Plank
ANNOUNCEMENTS: Prayers for Squatter and his wife, PAX traveling
PLAYLIST: 2000’s rock mix

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[Iron Giant] Iron Giant

Date: 2026-04-20 AO: Iron Giant Q: Dilbert , PAX: Dilbert, hambone, Country Parkour, Mr. Pancake FNGs: None COUNT: 4 CONDITIONS: cool, no breeze
WARMUP: simple mosey
THE THANG: Tabata time Several stations – 1:20 on & 20 sec rest to next move Curl Shoulder press WWI Sit up Bent over row Upright row squats lunges
MOLESKINE: lots of talk about not always ready to give it a 10, but still give it a go and do it. Some days you are just a 6 or 7….
ANNOUNCEMENTS: check slack
COT: Prayers for health both in our bodies, minds and relationships.
PLAYLIST: mixed hits
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[The Castle] Let’s get TIRED

Date: 2026-04-14 AO: The Castle Q: Dilbert , PAX: Locksmith, Horizon, Cross-stitch, Dilbert, MapQuest FNGs: None COUNT: 5 CONDITIONS: Perfect, 60 and no wind
WARMUP: SSH, Good mornings, arm circles,
THE THANG: Deck of opportunity (sounds nicer than deck of pain)
Standard deck of cards Hearts – Tire flips Diamonds – Derkins clubs – slow crunches then leg lifts near the end spades – incline pull ups (hanging from the low beam and pull up) mosey to the wall and back when all four suits gets two each (we ended up only doing this twice)
MARY: shoulder mobility stretches, superman holds, plank and scorpion.
MOLESKINE: Lots of mumblechatter on what to do with all these awesome obstacles out there. And Mapquest forgot his shoes at home so he hit up the local Walmart last night so he would not miss the workout. Well done, you HIM.
ANNOUNCEMENTS: Check here (slack)
COT: Prayers for Country Parkour with his torn quad, Horizon for his travels, Cross-stitch and his M for continued health.
PLAYLIST: Beastie Boys hits (and one Rob Zombie)

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[Iron Giant] Iron Giant

Date: 2026-04-13 AO: Iron Giant Q: Horizon , PAX: hambone, Horizon, Dilbert FNGs: None COUNT: 3 CONDITIONS: upper 60s with a slight breeze and throw in a few rain drops
WARMUP: Willie Mayes, Apollo Ohno into runners stretch, Cossack squats, Good mornings, SSH
THE THANG: Each PAX carrying a sand bag, brisk walk with intervals of step ups, squats, burpees, merkins, curls, overhead press, upright rows over a one plus mile loop. Ended with WW2 Sit-ups, Flutter kicks, American hammers, Willie Mayes and Good mornings.
MOLESKINE: Why did I grab the 80lb sandbag?
ANNOUNCEMENTS:
COT: Horizon – Safe travels
PLAYLIST: mumblechatter