Tag: Autobahn

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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BRR warm up

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WARMUP:
Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot.
SSH
Imperials
Hillbillies
Cherry pickers
Windmills
Peter Parker’s
Parker Peter’s
Plank it out!
THE THANG:
DORA
100 merkins
200 squats
100 plank jacks
200 seal jacks
100 Shoulder Taps
200 American Hammers
100 mountain climbers
200 LBCs
100 lunges
200 calf raises (I think a few made it here, no one finished)

MARY: I remember Hello Dollies. There was something before this. It’s was only two rounds.
ANNOUNCEMENTS:
COT:

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Sandbag Party

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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:
Ruck & Bear Crawl

  • 1 lap around the school with a sandbag shouldered
  • Bear crawl across the parking lot + 4 shoulder taps at every striped parking area
  • Lunge walk back
  • Bear crawl across the parking lot + 3 Merkins at every striped parking area
  • Lunge walk back
  • 1 lap around the school with a sandbag shouldered

Sandbag & Ruck Work

  • 10 Sandbag Curls
  • Reverse Sandbag Drag across the field
  • 10 Sandbag Curls
  • Reverse Sandbag Drag back across the field
  • 10 Sandbag Curls
  • Sandbag Toss across the field
  • 10 Sandbag Curls
  • Sandbag Toss back across the field
  • 10 Sandbag Curls

Finisher – Rucks & Sandbags

  • 15 Sandbag High Pulls
  • 15 Ruck Squats
  • 10 Ruck Dips
  • 30 Calf Raises

Abs workout
American hammers, flutters, box cutter
MARY:
ANNOUNCEMENTS: Bethel men’s shelter, fort mil care center
COT: prayers for family and friends

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Lawn Ornament Weights

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WARMUP: SSH / Cherry Pickers / 5 Windmills (crowd wasn't happy with the low quantity) / one lap around the lot dodging geysers.
THE THANG:
AMRAP CIRCUIT. 5 pairs of PAX. One pair leaves to do a lap with Cindys, Sandbags or KB the rest do AMRAP work.
Merkins, American Hammers, Jump Squats, Mountain Climbers, Flutter Kicks, Lunges After the circuit, run a lap. Repeat. Times 4 and 5 we swapped to Wall sit variations along the pilates wall.

Core Finisher
Hold a Bear Plank 60s, Back plank 60s, Side plank 30s each, dead bugs (IC), Toe touches and Gas Pumpers.

MARY: Core Finisher
ANNOUNCEMENTS: Newsletter and Bethel
COT: Yes

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💩 Show

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WARMUP: SSH, Moroccan Night Clubs, Micheal Phelps, Downward Dog, Honey Mooners, mosey the short loop

THE THANG: Workout is called 💩 show becuse that’s how it starts until you get into a groove. Partner Work with sand bag for 30 rounds total

3- Bag Jump Over Burpees
3- Power Cleans below the knee
3- Front Squats
3- Push Press
3- Bag Jump Over Burpees

Partner 1 works while Partner 2 rests. Switch after each round. Each man does 15 rounds total. The rest is there so you can attack each round with good form and intensely do the work.

Every 5 min you stop where you are on the workout and run as a group roughly 50 yards and back. Then pick up right where you left off and the 5 min clock starts over.

Total reps per man
90- Bag Jump Over Burpees
45- Power Cleans
45 -Front Squats
45 – Push Presses

After everyone was done we loaded up our rucks and walked the big loop around the soccer field. With great mumble.

MARY: American Hammers, Flutters, Box Cutters, X and O’s, LBC, Low squat stretch

ANNOUNCEMENTS: Bethel Men’s Shetler, Maximus and Boogie Nights Men’s discussion on 8/28, 9/5 Clickbait relief work for a few widows in Fort Mill.

Read your letter of news every Sunday

COT: Prayers for kids starting school and college, prayers for sickness, praise for getting through some tough life moments, praise for M’s holding down the fort while we travel for work

💩 Show

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Ring Around the Rosie

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WARMUP:
## 1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x10 IC
-Windmill x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
-A-Skips
-B-Skips
– C-skips
– Power skips
-Jog
-Run
– Sprints

THE THANG:
##Ring around the Rosie (30 mins)
SPRINT → EXERCISE → RUN → EXERCISE → SPRINT → EXERCISE
Wait for a partner to race before sprinting
15x Squats > Sprint
10x E Fwd Lunge
10x E Rear Lunge > Sprint
15x Billy Cannon
15x Squat Jumps > Sprint
10x E Speed Skaters
15x Plank Jacks > Sprint
25x E Mountain Climbers
15x Merkins > Sprint
15x Carolina Dry Docks
20x Overhead Arm Claps > Sprint
20x Overhead Arm Claps
Jog back to COT

##Love Triangle (15 mins)
3 to a group minimum
Watch for perfect Form or punishment
If watcher doesn’t call them out for bad form, they they get punished

Exercises

  1. 15x Squats
  2. 10x E Forward Lunges
  3. 10x E Rear Lunges
  4. 15x Squats
  5. 15x Merkins
  6. 10x Hand Release Merkin
  7. 20x American Hammers
  8. 20x Flutter Kicks

Punishment
Sprint 25 Yards & Broad Jump Back
(Step Squat if unable to broad Jump)

MARY:
X’s & O’s
Gas Pumps
Superman’s
Box cutters
Flutter kicks

ANNOUNCEMENTS:
Big Red Bus
Trash Pickup

COT:
Sobriety
Family

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