Choose your own snakepit adventure

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WARMUP: the usual suspects
THE THANG:

Rack up as many points as possible in 3 categories. However, PAX must do 1 exercise per a category in order (BW, gear, MOT). Within category, Pax has choice of exercise and can keep score themselves

Body weight
1 point:
• 10-SSH
• 25 LBC
• 30 ankle taps each side
2 points: 
• 10 merkins
• 10 bomb-jacks
• 20 flutters each side
• 20 BBSU
3 points: 
• 10 Burpees
• 20 jump Squats
• 10 Apollo ono each side
4 points:
•  10 Lt. Dan
• 20 box cutters
5 points: 
• 10 Kraken-merkins
• 5 Navy Seal Burpees
10 points:
• 10 Kraken Burpees

Gear
1 point: 
• 10 KB swings
• 20 kb bicep curls
• 10 OH Press
2 points: 
• 10 cleans each side
• 10 Goblet Squats
• 10 KB Halos each side
3 points: 
• 10 Snatches each side
• 20 KB Gorilla-smashes each side 
• 5 manmakers w Cindie
• 15 Sledge-tire
4 points: 
• 10 crab-press each side
• 10 deadman-to-barbarian
• 5 tire flips
5 points: 
• 10 underswitch to crab-press each side
• 10 tire flips
10 points: 
• 5 “Tower of Power” (2x Cindie Merkin pyramids)
• 15x 80# sandbag ground-over-shoulder

MoTs 
1 point: mosey
2 points: 
• Nur
• Side shuffle
• Carioca 
3 points: 
• Farmer Carry – 1 coupon
• Lunge walk (BW)
4 points: 
• Nur w 1-coupon
• Lunge walk w 1-coupon
5 points: 
• nur or F-Carry w DOUBLE coupon
10 points:
• Lunge-walk w double coupon
•  burpee-broad-jump up & back
• Roll tire up, flip it back
• Lt-Dan magic legs up/crawl-bear down
MARY: kettlebell slalom… That’s all we had time for
ANNOUNCEMENTS: operation love (turkey collection for 11/23), other newsletter stuff
COT: held… Fifth core principle

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Cuomo And Stang Board Games At The Fort

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WARMUP: Run Around WEP stop at every swing and do 10 SSH
THE THANG: Cuomo Had A Board and I Had A Board. Mine Was Better Only Because It Had Mac Tar Dyes Involved
MARY: Some In Cadence Which Pax Thought I Couldn’t Do
ANNOUNCEMENTS: Read Your Newsletter
COT:

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The Impossible Mile

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WARMUP: barely
THE THANG: impossible mile
400m Bear Crawls
400m Lunge Walks
400m Burpee Broad Jumps (no one got past this)
400m sprint
MARY: nah
ANNOUNCEMENTS: Operation Love, Christmas Party, Bethel
COT:
Yes

So this workout was one of many that remind me why we do what we do.
Unexpected FNG came out this am, dudes an ex marine and a solid dude. Knew we would be there. But really it’s because every single man made a decision they weren’t going to leave the next man hanging. That’s why we post in unpleasant conditions, wee hours of the morning and in some cases with little sleep the day after a birthday where it would have been nice to sleep in if I’m being honest. I wouldn’t have been there for my brothers, and I also wouldn’t have gotten to see Private Dancer who came up from Florida, Dear Abby from Chicago, Boomhaur on his second post, met Hershey and MP, and gotten to see DH do some DH ish, with an FNG onboarding and so and and so on….So all in all a great morning. Welcome Body Butter!

The workout itself, well that’s another story. I wouldn’t say I regret it but I am going to be feeling that one for a few days…

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When you show up to Band Camp without your instrument, you get Squatched

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WARMUP: Spectre reading message from Bandcamp – “Welp, Bandcamp overslept.” YHC leads SSH, short run to 160 and then Peter Parker and mountain climbers…
THE THANG: the route is called “The Reverse <@U014K6EAUFM> neighborhood” + add on of back entrance to Gold Hill Middle… intermittent stops throughout the route
3-5 reps of “windmill merkins” followed by broga stretches
MARY: replaced by 60″ of Bandcamp’s portion of today’s Q
ANNOUNCEMENTS: Bandcamp overslept.
COT: Honorable of Bandcamp to show up and still get in the miles.

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The Artie

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Today we honored Police Officer Arthur “Artie” Lopez of the Nassau County Police Department. Artie was part of the Emergency Services Unit and was killed in the line of duty in October of 2012
WARMUP: SSH, Morrocan Nightclubs, Imperial Walkers and some stretching
THE THANG: 10 Pullups, 20 SQUATS ,15 Merkins ,10 Curls and 10 Cindy Thrusters. 5 Rounds with a run down to the elementary school after each round.
Called an audible:
Then we had 3 rounds of Cindy exercises. CURLS,PRESSES, OH PRESSES,SQUATS, DIPS, BENT OVER ROWS and some I can’t remember.
Then we proceeded to the benches at the school for someone shenanigans. STEP UPS, BULGARIAN SPLITSQUATS, ERKINS,DERKINS, CALF RAISES and finished with Mary.

MARY: Was boxcutters, mountain Climbers, hello dolly and I think crunches
ANNOUNCEMENTS: Christmas party and Thanksgiving convergence
COT: Prayers and praises

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Who are you?

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Three got a little stronger and a bit deeper at Armory. Here’s what we did.

WARMUP:
– 10 SSH
– 10 Seal Jacks
– 10 Imperial Walkers
– 10 Hillbilly Walkers
Mosey to front of church

THE THANG:
Do the exercise, jog down to the crosswalk and back. Add the next exercise. Repeat for 12 rounds.

– 10 Goblet Squats
– Add 10 Curls
– Add 10 Calf Raises
– Add 10 American Hammers
– Add 10 Skull Crushers
– Add 10 Flutters with a Press
– Add 10 Pull Throughs
– Add 10 Swings
– Add 10 Lunges
– Add 10 John Deeres
– Add 10 Sit-up to Press
– Add 10 Manmakers

NMM
So many zoom from womb to tomb and never truly understand their purpose. Ask yourself today, “who are you and why are you here?”

You are more than your job title. You are more than your hobbies. If you don’t know who you’re serving, you may be living for your own ego. Discover who you are today.

Aye!
IJ

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3rd F – December Theme: Purpose

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  • QIC: Cornerstone
  • When: 12/01/2025
  • Posted In: 3rd f

Spiritual View:
“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to
harm you, plans to give you a future and a hope.” – Jeremiah 29:11

Purpose isn’t something we create—it’s something we receive. God’s plan for your life isn’t
random; it’s intentional. In a world that pushes distractions and temporary rewards, living
with eternal focus means keeping our eyes on what truly matters.

Your purpose may not always feel clear—but God’s presence is. Every act of service, every
relationship, every trial—He uses it. This month, slow down, seek Him, and step boldly into
the purpose He’s written just for you.

Non-Religious View:
Purpose is the fuel that drives impact. It’s what gets you out of bed when motivation is gone.
It’s the clarity behind your choices, the grit behind your discipline, and the compass that
keeps you grounded when life gets chaotic.
In F3, we talk a lot about living with intentionality. Why? Because without purpose, we drift.
But when you define your “why,” you start leading differently—in your family, your work,
your workouts, and your community.

You don’t need a religious belief to live with purpose. You just need to stop going through
the motions and start showing up with meaning. This December, finish the year focused.
Lock in on who you’re becoming and why it matters.

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3rd F – November theme: Generosity

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  • QIC: Cornerstone
  • When: 11/01/2025
  • Posted In: 3rd f

Spiritual View:
“Freely you have received; freely give.” – Matthew 10:8
Generosity isn’t just something we do—it’s who we’re called to be. Jesus sent out His
disciples with this reminder: everything we have—grace, love, forgiveness, time, resources— was first given to us. And our response? Give it away. Not out of obligation, but out of joy.
When we lead with generosity, we reflect the heart of God. It might mean giving your time to
a brother who’s struggling, sharing your talents to lift others up, or simply being present for
someone who needs you. Generosity opens doors. It softens hearts. And it leads to impact far
greater than we can measure.

Non-Religious View:
Generosity is leadership in action. It’s choosing to invest in others without expecting
something in return. And it’s not just about money—it’s about time, attention, energy, and
presence. The strongest communities are built by men who show up and give freely.
In F3, we believe impact isn’t measured by how much you accumulate, but by how much you
pour out. Generosity doesn’t weaken you—it multiplies your influence. It’s contagious. It
inspires. And it reminds us that we’re part of something bigger than ourselves.

So this month, whether it’s helping a brother move, mentoring someone, or serving your
community—lead with an open hand. That’s where real strength lives

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It’s about community

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WARMUP: The heartstrings got loosened up out of the gates as Warning Track unloaded some baggage from a tough week, acknowledging the challenges of Living Right through the Flux of life and the importance of showing up this morning to be lifted up by his brothers. He followed up with the Obligatory SSHs and then set off from WEP.

THE THANG:

WT took the pax to the old Pike Elec parking lot stopping for some windmills, burpees and other fun enroute.

Pax broke into groups of 3 for a modified Dora across the parking lot. Midway through WT called audible due to pax incompetence and simplified to Dora in groups of 2. Terrible things like Merkins, squats, lunges, flutters, burpees, etc were unleashed on the pax

WT took pax to Memorial Park for more burpees and more shared pax stories of Why they come out to the Gloom on a wet Sat morning.

DD took the reins and moved the pax to a series of parking lots (pharmacy), Pike front courtyard, Town Hall back wall for pain stops including shoulder taps, wall sits, plank jacks, burpees, mtn climbers, peter parkers, Parker peters, etc.

Pax returned to WEP to appreciate JWOW’s lovely Christmas tree. Two rounds of partner work included bear crawls around tree + flutters followed by crawl bears around tree + HR merkins.

Mosey to grass in front of band shell for more partner work (merkins, shoulder taps, sit ups) interspersed with some burpees and lap around band shell. Finished off with Knee Tar N’dyae and Mahktar N’dyae.

Mosey home

MARY: included throughout

ANNOUNCEMENTS: coffeteria at HC

COT: great morning where we welcomed 3 FNGs + a Kotter while pax from 30s to 50s mixed it up and pushed each other to get 1% better.

“Our youth are our present” I heard my pastor say from the pulpit recently. Note he did NOT say “our future.” It’s as true in The Fort and in our community as it is in NYC with a 34 yr old mayor. Younger pax, you ARE leaders today — embrace your opportunity and duty. Seasoned pax — your leadership focus IS about bringing along the next generation of leaders — embrace your opportunity and duty.
We are blessed men to have these roles at this time.

Thanks to JWOW for the opportunity and Warning Track for the partnership.

Love you brothers!
#KeepPosting

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