Tag: Autobahn

4 Corner EMOM avoiding the Harry Teeter dumpster juice

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WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon then mosey the long way to the back side of Harris Teeter.

THE THANG:

4 corners EMOM behind Harris Teeter

Four stations each with a different exercise listed on a white board. PAX made three groups and picked a starting corner. You worked for 1 min as hard as you could then when the buzzer went off you had 20 seconds to get to the next corner and get ready for the next movement. We did this until each group did each corner three times, so three laps.

Then we had a 1 min half time and I followed every white board over to reveal a new movement/exercise listed. Then proceeded to do another three laps in the same fashion.

Laps 1-3 focused on upper body
Laps 4-6 focused on lower body

Laps 1-3 exercises

Push Press with Cindy
Temp Merkins (3 count down)
Bear craws
Shoulder taps

Laps 4-6 exercises

Front Squats with Cindy
Jump Squats
Over head squats with a PVC to keep shoulders engaged
Rapid curb step ups “Butkus” according to the exicon

MARY: flutters until the clock stuck 6

ANNOUNCEMENTS: 4Bs, Bethel, read the letter of news

COT: was had and prayed for

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National burpee day

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WARMUP:
20 ssh
15 Moroccan night club
15 Wind mill
15 Hill Billy walkers
15 imperial walker
15 cherry pickers
THE THANG:
Mosey around the school
Bear crawl along the parking lot with 6 shoulder taps at every third lane
Lunge walk back
Bear crawl along the parking lot with 3 merkins at every third lane
Lunge walk back
Duck walk along the parking lot with 5 squats at every third lane
Mosey to light poles
Run to the 10th pole
Do 10 burpees at the 10th pole
Run back do 10 LBCs
Run to the 9th pol do 9 burpees
Come back and do 10+9 LBCs etc.
Had to cut short and skip the running and do burpees only at each light pole
Run back to COT to do 20 lbcs
MARY:
ANNOUNCEMENTS:
COT: family, health

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Funday Friday at the Forge

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WARMUP: Side straddle Hop, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Windmills, Morrocan Night Clubs
THE THANG: Mosey to Tire Shop_3 Exercises for 3 Rounds. Dips, Step Ups, Calf Raises_30 reps…Repeat above with 20 reps_3rd round 10 reps
……..
Mosey to Childcare Center_1st Round_ 25 Big Boys, Bear Crawl, Run to Fire station, 5 Burpees….2nd Round_ 15 Big Boys, 30 Split Squats, Bear Crawl, Run to Fire Station, 5 burpees….3rd Round_ 15 Big Boys, 30 split squats, 10 Mericans, Bear Crawl, Run, 5 burpees…
…..
Mosey to HT Parking lot…..big Cindy carry for 20 yards x 5….40 squats….big Cindy carry for 20 yards x 5….40 squats
…
Ab finisher with 15 reps each….Flutters. Freddy Mercury, Heels to Heaven, LBC’s
MARY:
ANNOUNCEMENTS: Pints and Padres, Bethel Men Shelter
COT:

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Shoulders Where Forged

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WARMUP: 20 SSH, 15 Hillbilly’s, 15 Potato Pickers, 10 Windmills and 15 Imperial Walkers
THE THANG: Moseyed over to the church parking lot beside an awesome pumpkin patch. Partner up and do sets of 100 reps split between each partner they where:
100 squats: partner 1 does 25 squats while partner 2 bear crawls as far as he can till partner 1 tags him. Then partner 2 does 25 squats while partner 1 bear crawls on. After each exercise complete you and partner run a loop around the parking lot together. This sequence was continued for rest of workout with different modes of transportation.
100 Hand Release Merkins/ Bear Crawl
100 Carolina Dry Docks/ Duck Walk
100 Monkey Humpers/Duck Walk
100 LBC’s/Lunge Walk
We finished with 10 Burpees each while partners did Big Boi’s.
COT for some stretching with 5 minutes left.
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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Feig Meter säckleschmeißa

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WARMUP:

  • 15 Windmills
  • 15 Moroccan Nightclubs
  • 15 Hillbilly Walkers
  • 15 Imperial Walkers
  • 15 Cherry Pickers

THE THANG:

  • Mosey 1 lap around the HT
  • Bear crawl across the parking lot
  • Lunge walk accross the parking lot

Game:

Throwing a sack on a playfield deciding which exercise to do
After every throw run a round
If a. Field is hit twice or we miss the field 5 burpee penalty
In total
100 merkins
65 big boys
45 monkey Humper
50 rows
60 bicep curl to overhead press
MARY:
ANNOUNCEMENTS:
COT:

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FORTeen Years

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WARMUP: 14 Burpees
THE THANG: Mosey to center of WEP

Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins, Squats, Sumo Squats, SSH, Mtn Climbers, Mahktar N'Dyiae, Flutters, Freddys, Monkey Humpers, etc

Pax sprinted home for the finish.

MARY: She participated during the Thang

ANNOUNCEMENTS: Bethel Shelters service

COT: Yes, of course, 5th Core Principle

The pax came early and stayed late to celebrate this Community of Brothers we call The Fort. For 14 years, men have posted in the Gloom of WEP and other wonderful sites throughout FM/TC (and in Rock Hill, Clover/LKW and now Chester) to sharpen each other, to hone leadership skills, and to prepare themselves and each other to tackle the ups and downs Life will regularly throw their way.

The number of men who've stood at COT in The Fort over these years exceeds 2,000. And roughly 200 pax keep the flame burning in 2026. Their continued participation is an individual choice, one they can't not keep making because, as they shared, they've found brotherhood, community, belonging and accountability in The Fort.

Who will be standing in COT in 2036 or 2046? Anybody? Nobody? You? Your son or son-in-law or grandson?

As Band Camp shared, we Get To make this choice. Each man stands apart from the general crowd in our culture in making this choice. And yet, each man of The Fort is no better than any other man who lives among us. All men are made of the same fiber in the same image of our Creator. As Dark Helmet said, every man is needed in the leadership mission required to bring to fruition the world our Creator intended. So stay in the game. Find the next man and bring him into the fold. Because 14 years of history only matters if we continue to bring Impact to men and our broader community today, tomorrow, next week and next year. #KeepPosting

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Beat the deck

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WARMUP: SSH, Imperial Walkers, cherry pickers, and a nice jog

THE THANG:
Beat the deck, full list of workouts and had to pick the correct cards. Correct card is a 10 count of the workout. Incorrect card is the workout plus a mode of transport

MARY: no time for mary

ANNOUNCEMENTS: Read your news letter…Q school, law mowing

COT: Circle of Trust

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Rememberence

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WARMUP: 9 exercises of 11 counts per started and ended with burpees
THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We all worked the entire time with a little mumble chatter of where we were 25 years ago when the world felt like it stopped. We didn't finish but we didn't stop just like the brave men and women that gave their lives trying to save others. The ultimate sacrifice. Remeber and Never forget.
343 FDNY, 23 NYPD, 37 Port Autority, 2184 in the trade centers, 2735 in buildings, pentagon, flight 93. God Bless and Rest in Peace.
MARY:
ANNOUNCEMENTS:
COT: Never Forget…

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Running at the forge

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WARMUP:

  • 20 Side Straddle Hops
  • 15 Windmills
  • 15 Moroccan Nightclubs
  • 15 Hillbilly Walkers
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Low & Slow Squats

THE THANG:

Mosey 1 lap around the HT

● Bear crawl across the parking lot
● 4 shoulder taps at every other parking line
● Lunge walk back
● Bear crawl across the parking lot
● 3 Merkins at every other parking line
● Lunge walk back

Mosey to Roundabout
● 15 Flutter Kicks
● 15 American Hammers

Mosey to hill in arbors community
● 10 Sumo Squats
● Uphill Sprint → Walk Back
● 10 Big Boy Sit-Ups
● Uphill Sprint → Walk Back
● 10 Merkins
● Uphill Sprint
10 LBCs
● Uphill Sprint

Mosey to the child care

Elevens
● Start at the Child Care:
● 1 Big Boy Sit-Up
● Run up to the Fire Department
● 10 Burpees
Down to:
● 6 Big Boy Sit-Ups and
● 5 Burpees

Mosey Back to COT
● 5 Merkins at every speed hump we pass

COT
● 15 Box Cutters
● 15 Freddie Mercuries
● 15 Dying Cockroaches
● Stretching
MARY:
ANNOUNCEMENTS: 9/11 event, bethel shelter
COT: pray for health and family

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Running at the forge

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WARMUP:

  • 20 Side Straddle Hops
  • 15 Windmills
  • 15 Moroccan Nightclubs
  • 15 Hillbilly Walkers
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Low & Slow Squats

THE THANG:

Mosey 1 lap around the HT

● Bear crawl across the parking lot
● 4 shoulder taps at every other parking line
● Lunge walk back
● Bear crawl across the parking lot
● 3 Merkins at every other parking line
● Lunge walk back

Mosey to Roundabout
● 15 Flutter Kicks
● 15 American Hammers

Mosey to hill in arbors community
● 10 Sumo Squats
● Uphill Sprint → Walk Back
● 10 Big Boy Sit-Ups
● Uphill Sprint → Walk Back
● 10 Merkins
● Uphill Sprint
10 LBCs
● Uphill Sprint

Mosey to the child care

Elevens
● Start at the Child Care:
● 1 Big Boy Sit-Up
● Run up to the Fire Department
● 10 Burpees
Down to:
● 6 Big Boy Sit-Ups and
● 5 Burpees

Mosey Back to COT
● 5 Merkins at every speed hump we pass

COT
● 15 Box Cutters
● 15 Freddie Mercuries
● 15 Dying Cockroaches
● Stretching
MARY:
ANNOUNCEMENTS: 9/11 event, bethel shelter
COT: pray for health and family

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