Tag: iron-giant

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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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[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

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Horizon’s VQ

Date: 2026-03-16 AO: iron-giant Q: Horizon PAX: Butterfingers, Dilbert, hambone, Mr. Pancake, 0 FNGs: 1 0 COUNT: 5 CONDITIONS:38:cold_face: Winds 16 Gusting 24 @ 270
WARMUP: SSH x20 Frankensteins x 10 IC Willie Mays Imperial Walkers x 10 IC Good mornings
THE THANG: Burpees x 10 Mosey Merkins x 10 IC Alabama Ass Kickers x 10 IC Mosey Diamond Merkins x 10 IC Mosey Carolina Dry Docks x 10 IC Fast Walk Makhtar N’Diayes x 20 IC Slowsey Crunch x 25 IC Dolly x 15 IC World War I x 20 Slowsey Burpees x 8 Mosey Merkins x 10 IC Alabama Ass Kickers x 10 IC Mosey Diamond Merkins x 10 IC Mosey Flutter Kicks x 12 IC American Hammer x 12 IC World War I x 25
MOLESKINE: How does hambone define a fast walk? Butterfingers hit the head midway…doors were unlocked.
ANNOUNCEMENTS: offthebooks Tuesday 5:30am Station Camp near the obstacle course Thursday 5:30am Whites Creek High School after-hours Tuesday 7pm Granite State of TN map bottom of the hill north of the capitol building
COT: Mr. Pancake starting new job soon Mr. Pancake’s daughters dance competition Horizon down range Friday visiting parents for a week
PLAYLIST: Gloomy silence and the occasional grunt

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Through the Fog

Date: 2026-03-09 AO: iron-giant Q: Butterfingers PAX: Horizon, Steely, hambone, Butterfingers FNGs: None COUNT: 4 CONDITIONS: foggy to start and somehow foggier when done, temp was decent (low 50s?)
WARMUP: side straddle hops, good mornings, Willie Mayes, mosey around the lot
THE THANG: a circuit (x4) of: the sled (more like bulldozer today), man makers, dead lifts, curls or overhead press. Then mosey to the pavilion for upright merkins, dips, decline merkins. Pull ups both forehead and curl to 5 (x3), back to the pavilion for dips, upright and decline merkins, then exercise on your 6: WWI, least beneficial sit ups, American hammers, cobra stretch, Superman’s. Mosey back to start for some squats, merkins, and burpees.
MOLESKINE: got foggier, and it was a mix of sweat and fog condensation.
ANNOUNCEMENTS: Tuesday OTB at Station Camp HS obstacle course. Merkin madness continuing
COT: prayers for hambone family, Steely employee of the year nomination, Mr. Pancake job possibility, Horizon forthcoming wedding for his daughter.
PLAYLIST: Enjoy the Silence
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Misty Monday

Date: 2026-03-03 AO: iron-giant Q: Mr. Pancake PAX: Dilbert, Butterfingers, Horizon, Steely FNGs: None COUNT: 5 CONDITIONS: Cool Mist
WARMUP: SSH Mosey to the Pavilion
THE THANG: 3 Round Picnic Table Circuit Alternate Step Ups Dips 1 legged squats Incline Merkins Box Jumps
Core Work and stretching, with some Moseys mixed in.
MOLESKINE:
ANNOUNCEMENTS: Merkin Madness
New AO at Whites Creek
COT: hambone family
Mr. Pancake job search, final interviews
PLAYLIST:
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Not Much Iron, Not Much Giant

Date: 2026-02-24 AO: iron-giant Q: hambone PAX: Horizon, Mr. Pancake, Butterfingers FNGs: None COUNT: 4 CONDITIONS: colder than a witch’s tit
WARMUP: 1/2 mile run
THE THANG:
1. Pull Up masters–pull ups overhand, drop set underhand 2. Run mile loop with stops for simple exercises 3. Carry 88lb KB or 70KB while partner planks
MOLESKINE: Happy birthday, Mr. Pancake! House rules say you have to Q on your birthday, but you get a mulligan this year.
ANNOUNCEMENTS:
COT: prayers for health
PLAYLIST: suffer in silence

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5 HIMs attacked the Icy Iron Giant!

Date: 2026-02-02 AO: iron-giant Q: Mr. Pancake PAX: Butterfingers, Dilbert, Mr. Pancake, Horizon, Squatter FNGs: None COUNT: 5 CONDITIONS: A balmy 26 degrees with icy parking lot.
WARMUP: 25 Side Staddle Hops 10 high knees 10 butt kicks 10 leg swings 10 hip circles Arm Circles
THE THANG: 5 Workouts x 10 reps x 5 rounds 1. Overhead Squats 2. Coupon (kettlebell) Swings 3. Coupon Lunges 4. Overhead Press 5. Merkins
Mosey in between rounds with coupon carry
COT: Prayers for those without power and those working to restore it.
Prayers for families dealing with casualty after sledding accident.