Tag: Dilbert

Posted on

[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

Posted on

[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

Posted on

[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.
Posted on

[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
Posted on

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
Posted on

[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
Posted on

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:
Posted on

[Iron Giant] Iron Giant

Date: 2026-06-08 AO: Iron Giant Q: Mr. Pancake , PAX: hambone, Dilbert, Mr. Pancake FNGs: None COUNT: 3 CONDITIONS: Cloudy, but dry
WARMUP: Mosey SSH
THE THANG: Upper, Cardio, Lower
Upper: 4 rounds (40, 30, 20, 10…although only got through two rounds)
Upper: -Merkins -Carolina Dry Docks -Curls -Tricieps -Overhead Press -Upright Rows
Cardio 1 minute each -Bag Carry -Mountain Climbers -Power Skips -Bear Crawl
Lower x 30 -Weighted Lunges -Squats -Dead Lifts
MARY: WWI Freddie Mercury’s LBC Planks
MOLESKINE:
ANNOUNCEMENTS: Convergence July 11 Leanpax begins after July 4th holiday
COT: Prayers for Squatters wife and their travel/treatment
PLAYLIST: The symphony of sweat from Dilbert, Hambone, and Mr. Pancake
Posted on

[Iron Giant] Iron Giant

Date: 2026-06-01 AO: Iron Giant Q: Dilbert , PAX: Horizon, Coach Nado, Dilbert, Country Parkour, hambone, Mater FNGs: None COUNT: 6 CONDITIONS: getting warmer
WARMUP: 20 SSH IC, arm circles
THE THANG: TABATA 1:30 on and 20 secs off
Curls 45 lb upright row 30 lb 100 lb tombstone pick up and hold WW1 SU with 20 lb bag Over the shoulder throw (55 lb) Next over row 70 lb Lunges 30 lb
Then speed walk 100 yards (50 there and 50 man)
Repeato 3 times
MARY: none
MOLESKINE: the 100 lb tombstone was not the favorite
ANNOUNCEMENTS: the struggle this weekend
COT: prayers
PLAYLIST: 90’s rock hits

Posted on

[Iron Giant] Iron Giant

Date: 2026-05-25 AO: Iron Giant Q: Dilbert , PAX: Butterfingers, Horizon, Cross-stitch, Locksmith, Dilbert, Steely FNGs: None COUNT: 6 CONDITIONS: muggy and foggy
WARMUP: none get moving
THE THANG: Murph
Some modified, some didn’t but we all pushed for over an hour
MARY: none
MOLESKINE: God mumble chatter and met Ben, maybe a new FNG. He was doing the Murph alongside us
ANNOUNCEMENTS: check slack
COT:
PLAYLIST: 90’s rock