WARMUP:
Mosey 1 mileish
Normal static stretching
THE THANG:
5 sets of
– 25 pushups
– 25 LBCs
– 25 squats
– 10 dips
– 10 chin ups
Then met up with <#C02P7E2V66B> and walked back to their starting point
MARY:
None
ANNOUNCEMENTS:
See newsletter
COT:
At <#C02P7E2V66B>
WARMUP:
SSH – 20 IC
• Imperial Walkers – 15 IC
• Windmills – 10 IC
• Arm Circles – 10 fwd / 10 rev
• Hillbillies – 15 IC
• Mosey (~1/4 mile loop or parking lot lap)
THE THANG:
Part 1:
Partner Dora (10 minutes)
Pairs of 2. One partner does the exercise, the other runs ~50 yards and back.
Cumulative Reps per team:
• 100 Carolina Dry Docks
• 200 Step Lunges (single count)
• 300 Flutter Kicks (4-count)
Part 2:
3 Rounds – AMRAP style (~15 mins)
(As Many Rounds As Possible – move at your pace for 5 minutes per round)
Round 1:
• 10 Merkins
• 15 Squats
• 20 Flutter Kicks (4-count)
• Broad Jump 40 yards and back
Round 2:
• 10 Incline Merkins (on curb or bench)
• 15 Lunges (each leg)
• 20 LBCs
• Skip ~20 yards, jog back
Round 3:
• 10 Carolina Dry Docks
• 15 Standing calf raises
• 20 American Hammers (4-count)
• Mosey ~10 yards, jog back
Rest 1 minute between rounds.
MARY:
No time
ANNOUNCEMENTS:
Tortoise and Hare
Busy Summer
COT:
Show to know
WARMUP: nope
THE THANG: every 10 min do 20 squats and calve raises. Rucked to coaches box and picked up rainmaker and headed back to COT.
MARY: nope
ANNOUNCEMENTS: read newsletter
COT: trash pickup, AMRAP for Autism, other stuff. :pray:
5 pax enjoyed buckets of pain around Kingsley, launching from the amphitheater for today’s version of Dawn patrol. Angry, being awake since 3:30, I tried to take it out on the guys just a little but it was child’s play for everyone except for the excessive burpees.
We did announcements that we have all read from the newsletter. We lifted prayers for aging parents who need attention, family members who are struggling with some stunning news, and friends/co-workers who are suffering. Importantly, we also prayed for our children.
-30-
WARMUP:
SSH
Imp Walker
Hillbilly Walker
Low slow squat
Merkin
BROGA
THE THANG:
Bear crawl Merkin compound
Stair run ab gauntlet
Bear crawl CCD compound
Dora
Slam ball
Jump rope
Dips
Overhead press
2 sets and switch
MARY:
None
ANNOUNCEMENTS:
Bethel Men
Amrap for autism
COT:
Marriages
Kid changes and moving in school
WARMUP: variety of warmup stuff
THE THANG: jog to the front of middle school.
Pick a bench.
20 step ups
10 decline or incline merkins
10 dips
Run the loop in front
Repeat 2 times
Jog around back of school
Took a wallsit. Each shared a personal struggle dealing with right now.
Shook out between PAX
all in wallsit again. First guy did a burpee, bear crawl to end of line, burpee, back in wall sit.
Next guy goes. Did this down gym wall
Ran back to COT with a stop at picnic tables by cafeteria for another round of stepups, merkins and dips
Couple round the circle of PAX led Mary
Then some stretching.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG: Head out to Munn to Harris make a right and a Right on Spring Blossom cross Sutton onto Sutton View past the Anchorman estate into Masons Bend and back. Some how it was uphill both ways?!?
MARY:
ANNOUNCEMENTS: Cannoli Run 5/17
COT:
WARMUP: Ran a warm up lap around the NAFO track and led the PAX to the bleachers.
THE THANG: Asked the PAX to partner up.
Bleacher Runs:
Partner 1 sprints up the bleachers and then moseys back down, complete 2 trips before switching with Partner 2.
Partner 2 continues a circuit of 20 Derkins, 20BSSs ( 10each leg ), and 20 LBCs. Complete 5 rounds each.
All finished and we made our way back to the track.
Fast Mile on the Track:
Partner 1 runs 400m as fast as you can and then switches with Partner 2. Partner 2 continues a circuit of 20 Merkins, 20 Alt. Lunges ( 10each leg ), and 20 BBSs. Switch with Partner 1 upon his return.
Complete 4 laps each for a Fast Mile.
MARY: Moseyed from the track to COT and held plank while each PAX said something they were thankful for.
ANNOUNCEMENTS: Read your newsletter
COT: STK!
WARMUP: count was 20 for the following SSH, hillbilly walkers, imperial walkers, Moroccan Nightclubs
THE THANG: Credit goes to <@U0246PJNM6V> for the <#C02PN2RAS4A> Q yesterday. A slight modification due to the soreness factor from yesterday. Run to light pole and do flying squirrel depending upon number of light pole we are at. The. Run back and do in increments of 10 these exercises:
Merkins 10
Mtn climbers 20
Monkey numbers 30
Squats 40
Calve raises 50
Moroccan Night clubs 60
LBCs 70
Overhead claps 80
Penguins 90
Men of The Fort,
Double down on leadership Friday, May 16th, with fitness for the body and fuel for the mind.
🕔 5:15 AM – Boot Camp Beatdown
Kick off your day with a pre-dawn workout, reinforcing that strength begins with discipline.
🕕 6:15 AM – 3rd F Session: Intro to AI Workshop (Beginner-Friendly)
Led by Old Bay (Tom Metz) and Cornerstone (Jeremy Holt)
📍 St. John’s United Methodist Church | 130 Tom Hall St, Fort Mill, SC 29715
Workshop Topic: Artificial Intelligence – Artificial Intelligence – Practical Uses for Everyday Use
This introductory, hands-on session covers:
Bring your laptop or tablet—we’ll be learning by doing.
This isn’t just tech talk. It’s about equipping men to lead effectively in an increasingly digital world.
#FaithInTheFuture #AIForImpact #F3TheFort #BuiltToLead