Tag: Horizon

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[Iron Giant] Iron Giant – Roll of the Dice

Date: 2026-08-17 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Horizon, Under the Table, Beary Queen – BQ, hambone, Happy Trees FNGs: None COUNT: 6 CONDITIONS: Very warm, kind of hot with a light breeze
WARMUP: SSH, Good mornings
THE THANG: 100 lb Medicine Ball
The PAX roll the digital dice for what they make the PAX do for 70 seconds. While they did that the dice roller picks up the stupid ass 100 lb medicine ball that hambone brought for us and puts it on the tailgate. Roll it off, and do it again.
Here is what we did
R1 70 sec Triceps ext R2 70 sec Bent over row R3 70 sec BBSU R4 70 sec Bent over row R5 70 sec Bent over row R6 70 sec Squat R7 70 sec Triceps ext R8 70 sec Squat R9 70 sec Coupon Curl R10 70 sec Over the shoulder throw Quick walking break – a few walking lunges and calf raises back to startex. R11 70 sec Pain Maker R12 70 sec Side Straddle Hop R13 70 sec Coupon Curl R14 70 sec Pain Maker R15 70 sec BBSU R16 70 sec BBSU R17 70 sec Bent over row R18 70 sec Squat R19 70 sec Over the shoulder throw R20 70 sec BBSU R21 70 sec Pain Maker – hambone did not start the timer on purpose to make us do more…. LOL R22 70 sec BBSU R23 70 sec Side Straddle Hop R24 70 sec BBSU R25 70 sec Romanian Deadlift R26 70 sec BBSU
MARY: None
MOLESKINE: Just some good chatter about staying and keep coming to F3
ANNOUNCEMENTS: Check slack
COT:
PLAYLIST: Dilbert’s rock/rap mix

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[The Castle] The Castle – It’s Dibert time

Date: 2026-08-15 AO: The Castle Q: Dilbert , PAX: Dilbert, Horizon, Waymo (formerly Space Baby), Flipper, Under the Table, Cross-stitch, Pep, hambone, Mr. Pancake, Fabuloso, Makita, Happy Trees FNGs: None COUNT: 12 CONDITIONS: Warm, too warm
WARMUP: Not sure because Dilbert was not there…
THE THANG: Several lifting stations while two PAX did the barbell rolling plank. This worked better in my head compared to reality. But it was fun watching the pax try.
Stations: perform one station for the duration of the 2 PAX rolling barbell planks and back Squat, BBSU, tricep extensions, curls, and a few others I cant remember… It was an off day for the Q
MARY: None
MOLESKINE: making fun of the Q for being so out of it, late, discombobulated (or however it is spelled).
ANNOUNCEMENTS: Pep is selling these cups hard, keep it up. Lots going on in F3 Nashville nation, check slack
COT: Prayers for families in this time of change and the spoke and unspoken requests.
PLAYLIST: none, the Q was too late to get it all set up…
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Tire Station Bootcamp

Date: 2026-08-11 AO: Tire Station Q: Butterfingers , PAX: Horizon, Happy Trees, Butterfingers, Cross-stitch FNGs: None COUNT: 4 CONDITIONS: Jacuzzi
WARMUP: Side straddle hops x 20, arm circles forward and reverse x10, merkins with various hold points x5, cherry pickers OYO
THE THANG: -Mosey to the stadium, squats x10, mosey to lot with a hill, -Push ups while the timer runs down and back, push ups change direction for each runner. Same with next round but a politician back and squats. Indian run where front drops off for 5 merkins to the pull up bars. -5 pull ups as timer while rest do squats, then same thing but lunges. -Off to the tires where we did the lifesaver (one person throws a smaller tire (the kid) and larger tires (lifesavers) are flipped to where the kid lands.
MARY: Back to start with WWI x5, American hammers x15, WWI x5, Superman’s, American hammers x10.
MOLESKINE: We needed this. And jacuzzi weather is better than freezing (say some).
ANNOUNCEMENTS: Check slack
COT: Prayers for Squatter and for Country Parkour’s move.
PLAYLIST: It’s getting hot in here….
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[Iron Giant] Iron Giant – Free throws of life

Date: 2026-08-10 AO: Iron Giant Q: Dilbert , PAX: Country Parkour, hambone, Horizon, Under the Table, Dilbert FNGs: None COUNT: 5 CONDITIONS: Perfect upper 60’s
WARMUP:SSH, good mornings OYO, and arm circles
THE THANG: One PAX had to make free throws before the PAX as a group finish their exercise. Penalty for the loser each round is 5 BBSU
We got through 5 full rounds, so we did roughly 100-125 BBSU
– 6 man makers – 2 free throws – 20 curls – 2 free throws – 9 squats – 2 free throws – 12 shoulder press – 2 free throws – 14 merkins – 2 or 3 (depending on who was shooting) – 15 triceps extension – 2 free throws – 5 RDL (each leg) – 2 free throws
MARY: Flutter kicks until time
MOLESKINE: Lots of talk about how bad we actually are at shooting free throws. But Dilbert did swiss three in a row and Country Parkour talked a lot of smack about not losing, until he did.
ANNOUNCEMENTS: Lots, check slack and get a wattle bottle order in.
COT: Prayers for patience during these changing times and having fun while working out
PLAYLIST:

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[The Castle] The Castle

Date: 2026-08-08 AO: The Castle Q: Strutter , PAX: Pep, Fabuloso, Makita, Flipper, Steely, Butterfingers, Mr. Pancake, Locksmith, Hipster, Dr. Brown Slip, Strutter, hambone, Horizon, Barney, Dilbert, Louis DeMarco now Six-Shooter FNGs: 1 Louis DeMarco now Six-Shooter COUNT: 16 CONDITIONS: Balmy WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tire Station Bootcamp

Date: 2026-08-04 AO: Tire Station Q: Cross-stitch , PAX: Fabuloso, Horizon, Butterfingers, Tigger, Steely, Cross-stitch, Happy Trees FNGs: None COUNT: 7 Tire-Station warmo 1. Micheal Phelps 2. Willie mays hays 3. Good mornings 4. 88 Side straddle hops
Pick tire – ruck march theme set tire down every now and then – Dips x 1 set failure – Merkins x 1 set failure – Squats x 44 – Lunges – don’t know how many we did
– plank
Mary go round – ring toss (depends on people and size of tire)
– plank
– Overhead toss depending on size and time – partner down and back. Optional – If not overhead, we will do flips down and back partner trading out
Mary 1. LBC 2. Flutter kicks 3. plank
MOLESKINE: Great ideas aren’t always great, sometimes without rehearsals, the logistics don’t work out. Listen to the people around you, you aren’t always right. Don’t hurt Tigger , we love him.
Tires are heavier than they look, and when carrying them size does matter.
ANNOUNCEMENTS:
COT: praise and prayer for Fabuloso for having a little baby
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[Iron Giant] Iron Giant

Date: 2026-08-03 AO: Iron Giant Q: Dilbert , PAX: hambone, Mr. Pancake, Dilbert, Horizon, Country Parkour FNGs: None COUNT: 5 CONDITIONS:Perfect upper 60’s a little humidity
WARMUP: SSH, good morning, type writters
THE THANG: The timer – 100 lb Tombstone carry 120 yards (60 there and 60 back). It was roughly 90-120 seconds which felt forever. Each Pax went 4 rounds of this stupid heavy bag.
The PAX used the new Gloom builder custom dice option. I really liked doing the same one twice several times.
R1 Triceps ext R2 Triceps ext R3 Romanian Deadlift R4 Pain Maker R5 Coupon Curl R6 Coupon Curl R7 BBSU R8 Pain Maker R9 Coupon Curl R10 Triceps ext R11 Romanian Deadlift R12 Bent over row R13 Shoulder press R14 Triceps ext R15 Triceps ext R16 Coupon Curl R17 Shoulder press R18 Romanian Deadlift R19 Triceps ext R20 BBSU

MARY: Flutter kicks IC x 20, 5 sec superman holds, 10 slow half up and hold sit ups.
MOLESKINE: Lots of talk catching up with each others lives, getting more guys to F3 (Dilbert EH’d a stranger, no shock there),
ANNOUNCEMENTS: Lots, check slack
COT: Prayers for the seasons of changes each family is going through right now and offer patience.
PLAYLIST: Iron Giant Rock hits from the 90’s and 2000’s

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[The Castle] The Castle Oh Hill No!

Date: 2026-07-25 AO: The Castle Q: Strutter , PAX: Barney, Pep, Dr. Brown Slip, Horizon, Flipper, Hipster, Strutter, Chunks FNGs: COUNT: 8 CONDITIONS: Its a beautiful day! WARMUP: 10 each IC SSH IW Vegetable Pickers THE THANG: Mosey to the base of the hill. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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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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Tire Station Bootcamp

Date: 2026-07-28 AO: Tire Station Q: Horizon , PAX: Steely, Butterfingers, Locksmith, Horizon, Splitter, Cross-stitch FNGs: None COUNT: 6 CONDITIONS: balmy 78
WARMUP: SSH, Windmills, Toy Soldier, Imperial Walkers, Good mornings, Willie Mays
THE THANG: Clock of pain – each hour represents the number of reps for each exercise: Merkins Squats Big boy sit-ups Mosey in between each Tire flip burpees x 22
MARY: American hammers & Plank
MOLESKINE: determined one of the bikers needed to oil his squeaky wheel Tire flips guarantees water logged shoes
ANNOUNCEMENTS: Shrimp boil at First Baptist Hendersonville Hendersonville- check slack for details CSAUP 50 next month – check slack for details
COT: Fabulouso’s baby girl – praise Friends of Locksmith – baby born prematurely Splitter – safe travels Country Parkour – moving back to WA next month
PLAYLIST: squeaky wheel and little mumble chatter