Then there were TWO

WARMUP: SSH and Mosey
THE THANG: 5 exercises then take a lap: Step ups, Dips, Irkins, squats and SSH. 3 rounds completed.
Next up – light poles extravaganza: 3 exercises at each light Merks/Squats/LBCs. 5/10/15 reps – rinse and repeat with Calf Raises, OH claps, SealJax.
Round 3 : Mosey back to Flag for 5 mins of Mary.
MARY: Yes
ANNOUNCEMENTS: Read newsletter
COT: Prayers for Pax, World events, and our local community.

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3rd F Word of the Month For April: Sacrifice

  • QIC: Cornerstone
  • When: 03/31/2026
  • Posted In: 3rd f

Spiritual View:
Sacrifice sits at the center of faith. Jesus modeled leadership through self-giving, not self-
preservation, showing that true strength is found in laying down self-interest for a greater
purpose. Sacrifice refines the heart, sharpens obedience, and produces impact that
reaches far beyond the individual. What we willingly give up today often becomes the soil
for lasting fruit tomorrow.

Non-Religious View:
Every strong outcome requires tradeoffs. Time, effort, comfort, and ego—something always
gets laid down to move forward. Sacrifice isn’t loss; it’s a deliberate investment in growth,
discipline, and long-term gain. This month asks a simple but demanding question: What
are you willing to give up to become who you need to be

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QvQ 2026 The Fort vs The Rock

QvQ Returns

The Rock reopens JOC for this event. First time in years QvQ prelims are on Fort soil at The Cockpit.

  •  April 1 @ JOC
    • Fort Q is Fishstix
    • Rock Q is Slopes
  • April 8 @ Cockpit
    • Fort Q is Stage Coach
    • Rock Q is Rabbit
  • April 15 @ JOC
    • Fort Q is Crystal Lake
    • Rock Q is Ventura
  • April 22 @ Cockpit
    • Fort Q is Ruby Slippers
    • Rock Q is River Rat
  • April 29 @ JOC
    • CHAMPIONSHIP – the 4 Winners compete for the title
Scoring

This year the competing Qs will split 20 minutes each. Voting will be done by the PAX in attendance in four categories based on the Q-Source V.A.P.E. concept.

Vision – creativity and clarity of your idea
Articulation – how well do you communicate this vision to the PAX
Persuasion – do you do anything to help the men move towards accomplishing the tasks set before them
Exhortation – how strongly do you encourage the men to see your workout vision through

Format
  • Traditional Bootcamp (use of gear as allowed by the site)
  • 0515-0600: 20/20 format with 5 min transition time
  • Away Q will go first/Home Q will close
Q-Source afterwards

Cyclops is hosting Q-Source post-beatdown at roughly 0615. Coffeeteria on site. Bring a mug and a chair. Make plans to stay if you’re able. The discussions are richer when you’re a part of them

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Dawn Patrol with Cake

COP warm up with some variety of exercises while Spike came in Hot!!

Mosey around campus doing broad jumps burpees and squats mixed with merkins lunges reverse lunges

did some accumulation burpees uphill 30 total

then some de cumulative burpees another 30

mosey back around to COT continuing the theme of accumulating burpees

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Return of the Osprey

WARMUP: Karate stretches
THE THANG:
5 manmakers with sandbags
Jog with bag to end of parking lot
10 squat lunge walk back
Repeat with rifle carry and one more jog.

Round 2. Same only Merkins and seal jacks
Dora-
200 squats
200 LBC
200 Casbah #2s
300flutters

MARY: she no home
ANNOUNCEMENTS: T&H, bethel, AMRAP for Autism.
COT: Jesus

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The Tortoise and The Hare 2026

At the 3rd Annual Relay Race, the forest hummed with excitement as the tortoise and the hare stood side by side at the starting line, founders turned friends. This year’s course twisted through mud, up a stubborn hill, and into a breezy stretch of tall grass, and the crowd cheered as unlikely teams dashed and trudged in harmony. A swift fox handed the baton to her steady porcupine teammate, who climbed the hill one patient step at a time and crossed the finish line to thunderous applause. The hare beamed, the tortoise nodded, and together they reminded everyone that speed may spark the race, but teamwork carries it home.  🐢🏁🐇

The Tortoise and The Hare is a relay CSAUP with equal amounts of Ruckers(Tortoises) and Runners (Hares). Teams must consist of 2 or 4 players.

26 miles per team
Teams can mix and match who runs and who rucks, but it has to alternate between running slick and rucking.
E.g. Person 1 runs lap 1 slick. Person 2 rucks lap 2. Person 3 runs slick, person 4 rucks, etc. until all laps are complete.

This year, teams can be mixed. M’s and 2.0’s are welcomed to be part of the teams. Handicaps will be awarded based on the mix of the teams.

Rules:
Each person runs a lap on a track as fast as possible, handing off to the next leg.
Ruckers MUST keep one foot on the ground at all times. Essentially power walking. NO RUNNING with a ruck.
For men (16+) ruck weight has to be at least 30#.
For women (16+) ruck weight must be at least 20#.
Teams with respectables (55+) will get a 60s handicap per respectable at the end of the race.
Teams with women will get a 45s handicap per woman at the end of the race.

REGISTER HERE

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Bi’s & Tri’s

WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for – SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc.
THE THANG: Using the bench at sonic and the opposite end of the parking lot we completed 25 dips, ran to other end and completed 25 LBCs. Then 20 dips, 20 LBCs, 15 and 15 and so forth until completion. After that we completed several exercises on the benches – step ups, inclined merkins, declined merkins, and more dips. Mosey back towards parking lot. Find a rock of your own choosing – 25 curls, 25 flutters w/ chest press, 20 and 20, 15 and 15, and so on until completion. After that we completed several rounds of overhead press, tricep extensions and additional curls. Run to end of HT for wall sits, several rounds with arm exercises. Mosey to COT.
MARY: N/A
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and praises

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Pre-Snowmageddon

WARMUP: We did The Fort Standard mosey, SSH, both the walkers, windmills, cherry pickers, Toy Soldiers, Down Dog, Honeymooner, and Plank to toe touches.

THE THANG: Declinator
Starting at 10, working down to 1, Squats, LBC, Dips, Mountain Climbers, and Flying Squirrels.

After each group take a lap around the church parking lot.

MARY: Round the horn calling out your favorites

COT: There was a COT

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