Category: The Fort

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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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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Bald is beautiful

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WARMUP: Did a little stretching and then a mosey that almost killed me. Yeah I was Qin.
THE THANG: moseyed from COT to the wall down on 160. Did a few things like wall sits as we watched someone do an exercise. Got bored with that so we ran up that freakin hill to the Parkin lot. Did a few rounds of 4 corners. Abs, arms, legs, and shoulders. Time flew by so Fogerty took over. He kept walking around with this cardboard thing folded up. That’s when it all really started. He had five exercises on the list SSH, squats, lunges, merkins, and LBCs. Then we ran down the freakin hill again. We did this until we almost died. Headed back to COT for abs

Did have a little story time about the story of Daniel and king Darius. Spoiler alert the lions didn’t eat Daniel. The satraps weren’t so lucky.

All done.

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Ability to adjust

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WARMUP: Talked about the difficulty to find parking, then disclaimer and decision on the ability to audible!
THE THANG: We started to mosey and found a parking lot to warm up. Arm swings, discussion, MNC, discussion, Micheal Phelps, discussion and then started to mosey. Found a wall to do wall sits and discussion. Mosey to a church parking lot for more plank and discussion. Mosey to another church for ab work and discussion. Mosey to the park and walk/talk. Mixed in merkins, CDD and wide arm Merkins.
MARY:
ANNOUNCEMENTS: Golf, Dam to Dam and newsletter.
COT: Talked about Prayers for fatherhood, family, wisdom and patience.

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Casey Kasem Dominates The Workout (finally)

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WARMUP:
– Windmills
– Cherry Pickers
– Imperial Walkers
– Hillbilly Walkers
– Calf Raises
– Mosey to amphitheater sidewalk for The Thang

THE THANG:
– Travel to playground (ironically stolen from <@U06Q8DSSV5Y>)
– Begin with 5 squats then mosey to 2nd tree on the left-hand side of sidewalk –> 5 squats
– Mosey back to 1st tree –> 3 merkins
– Mosey to 3rd tree –> 5 squats
– Mosey back to 2nd tree –> 3 merkins
– You get the idea. The intent is to execute in drill-like fashion and demonstrate organized chaos to every man that’s at WEP and compel them to join F3.

UPDATE: this strategy was not successful

– Playground yoga stretch
– Down Dog
– Walk it out
– Up Dog
– Down Dog

– Bring right foot to right hand and reach arms to the sky – chest forward – Warrior I
– Turn torso to the left (head forward) and extend arms outward – Warrior II
– Front (right) arm reaches up and back while back arm rests on back leg – Peaceful Warrior
– Hands to the ground – Runners Lunge
– Right arm to the sky – Side Angle Stretch
– Hands to the ground – Runners Lunge
– Right foot to the back – Down Dog

– Repeat moves by bringing left foot to left hand…

It should be noted that at this point the workout became, shall we say, more spontaneous.

– Continued traveling via squats and merkins, then switched to HIIT at a couple of bench swings:
– 10 merkins
– 20 shoulder taps
– 20 squats

– It became apparent an audible was in order so at the next swing we did 15 Moroccan Nightclubs and 25 shoulder presses.

– Repeat Nightclubs and presses at next swing, then lunge-walked to the last swing before the fence halted our tour around WEP.

– Mosey to small pavilion and did some Curb Alperts, dips, and more Nightclubs and presses.

– Mosey to flag for Mary

MARY: Freddie Mercuries, Hello Dollies, Rosalitas, Big Boys/LBC

ANNOUNCEMENTS: Golf tournament, HIM Camp, and BBQ, Beans, Banana Pudding, Bourbon, & <@U5MQ8FHV0>
COT: closing prayer

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You Don’t Need A Headlamp, But It Would Be Nice

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WARMUP:
30 SSH, 30 IW, 10 HBW, 1 burpee

THE THANG:
Jack Web:
1 burpee, 4 merkins with a 0.1 mile travel between. Modified down to 0.07.
Called an Audible at number 7.

Moseyed to another parking lot and lunge walked from one end to another then reverse lunge walked back. That was followed by 10 LBCs. Rinse and repeat for about 10 min.

Moseyed over to the Print Shop for a short Jack Web of 1 pull-up, 4 dips up to 4 pull-ups and 16 dips.

Headed back to COT, wrapped up with 10 big boys
Covered a total of about 2.5+/- 0.2 miles

MARY: Check above

ANNOUNCEMENTS: HIM Camp

COT:

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3s Company

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WARMUP: SSH, Windmill, Low slow squat, slow merkins, moroccan nightclubs
THE THANG: Rosie –
20 Merkins, 20 Wide arm merkins, 20 CDD – 40 SSH
25 squats, 20 Jump squats, 20 Apollo Onos – Lunges
30 LBCs, 20 BBS, 20 Flutters – Bear crawls,
10 Burpees, 20 Mtn Climbers , 20 plank jacks – SSH
Repeat
Tesh – Run to station , 10 jump split squats, 20 swing crunches, run to station, 10 jump squats, 20 peter parker’s, run, repeat stations,
Wall Sits and Balls to walls, rotating
MARY:
ANNOUNCEMENTS:
COT:

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BBQ

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3 men showed up at The Fort this morning. Quick disclaimer and we were on our way towards the Print Shop. Stopped at the town hall office building for some dynamic stretching, Step -ups and dips next store, Muscle ups at the wall. Continued on to the park overlooking Main Street. Bear crawl/Merkin combo along with lunge walk/ squat combo.
Arrived at the pull-up bars for 4 sets of pull-ups, leg lifts.
Headed back to main street where Grout had a plan. Light pole shuffle run, 1 burpee at each, 1 merkin plus an additional merkin at each pole. 15 poles , 120 merkins total.
Back to WEP for some Mary.
Great job guys!

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Fort violation

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Warmup: IW’s, HW’s, Ch-Ps, WMs, Motivator, Cheese Grater, Violator

THE THANG:
Counting only trees on Right side… mosey to Playground & 11’s on the way at the trees: Burpees & BBSU (start w/ 10 Burpees & 1 BigBoy)

playground:
Dora:
• 100 knee-tuck Merkins on swing
• 150 squat jumps-leaning back against swing,
• 200 inverted rows on swing chains

• Other PAX takes a lap around 4 cones w/ these MOT’s:  burpee+Toy-Soldier, 2Burpees+Carioka-R, 2-Burpees+Carioaca-L, 1-Burpee+Sprint back

MARY: @ amphitheater: Spider.  Sequence is: Home-A-home-B-home-C – return = 1 round

Round
Home: R.1)Aussie Mt. Climbers x25, R.2) Crabby Tappies x20
A – CDD (Lt.Dan magic legs to get there)…. X5 round-1, x10 R.2
B- Hello Ladies (Bear crawl MOT) x5, x10
C- Shakira (inch-worm MOT) x5each side, x10

ANNOUNCEMENTS: Invergence
COT: prayers for peace, patience, healing, and grief

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Q-Swap at the Fort

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WARMUP:
– Large arm circles
– Windmill
– Imperial Walker
THE THANG:
Circuit training -> two rounds 45 sec exercise + 15 wait
– Lunges
– Leg raises
– Squats with 25 dumbbell
– Manmakers -35 lbs sandbag
– Mountain Climbers
– Imperial Walker
– Plank
– Flutter Kicks
– Plank Jacks
– American Hammers

Four corners – Round 1 5 reps, Round 2 10 reps and Round 3 15 reps
Corner 1
– Mountain Climbers
– Squat Jumps
– Flutter Kicks

Corner 2
– Side Straddle Hop
– Donley Kicks
– Ankle Taps

Corner 3
– Burpees
– CDD
– Wind Sprints

Corner 4
– Merkins
– Plank Jacks
– Shoulder Taps

MARY:
ANNOUNCEMENTS:
– Read the newsletter
– Christmas Parts -> we need tables and chairs
COT:

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