Tag: Band Camp

Asking for help

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WARMUP: core-ish
THE THANG: lots of ground to cover
Mike Tyson—>bear crawls—>squats
Mike Tyson—>bear crawls—>split squat

Transit: Mosey—>Sprint—>walk

Muscle ups

Transit

Triple Check (group of 3):
-Sandbag over the shoulder x5
-Tammy Wynettes (one guy does Merkins, one guy matches him with squats)
Head back with the bags. Ask for help when you need it to rotate. (We lunge walked for quite some time, that sucked)

Found some pre-set blocks:
5 each
Manmaker
Squat Thruster
Cossack Squat
Head to COT

NMM:

How do you feel when other people ask you for help? It’s a good feeling and mostly you’re honored they came to you. So, why is it so hard for you to ask someone else for help when you need it?

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Wow that was a lot of hills

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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:

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“From Burpees to Bytes: An Intro to AI Workshop” Skynet Isn’t Coming, But You Should Be

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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:

  • Intro to AI: Understanding what AI is (and isn’t)
  • Practical, Everyday Uses: How AI can streamline your daily tasks
  • Security Considerations: Keeping your data safe (work and personal)
  • Getting Started: Setting up your ChatGPT account
  • Effective Prompting: Strategies for clear communication with AI
  • Real-life Applications: Enhancing productivity at home and work

 

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

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Grassys Durag

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WARMUP: Mosey to church and then following exercises – SSH, windmill, imperial walker, cherry pickers, hillbilly walkers, Moroccan nightclub, merkins, 6 inches, etc.
THE THANG: Start with 7’s in the church parking lot running from one end of the parking lot to the other – burpees and big boys. Mosey back to the HT parking lot and use 2 islands to do the following between the islands – high knees, kaorake 2, nur, bear crawl, lunges, toy soilders. Mosey to area with rocks in parking lot – squat thrusters – 15, 10, 10. Curls – 20, 15, 10, 10. Chest presses with flutters – 15, 10, 10… Finish with Dora in the HT parking lot – 100 squats, 150 MC (DC), 200 LBCs
MARY: No time
ANNOUNCEMENTS: Naming of FNG – stand up! Read the newsletter.
COT: Prayer requests and praises, ended with prayer.

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Anna @ AKA

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WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child’s pose
THE THANG: “Anna” partner WOD (see attached image)
MARY: forearm plank peter parkers, side plank dips L & R
ANNOUNCEMENTS: Please share your feelings about the absence of <@U5RTPS4M8> from today’s workout.

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AKA Birthday

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WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH
THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the top and Flutter Press at the storage building. Second set of 7’s was curls at the storage building and dips at the bottom of the hill. Finished up with some Murph prep, sets of 10CDD (No pull up bars), 20 Merkins and 30 squats, followed by a run behind the football locker room. Got almost 3 rounds in before it was time to head to COT
MARY: A round of flutters while the 6 rolled back
ANNOUNCEMENTS: Cannoli Run, Sweaty Barry(?)
COT: 5th core principle

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Sweepblast

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Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps

Or something like that. You’re only here for the stats anyway…

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Get The Work Done – KB Style

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WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.

THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees

Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack

Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.

Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.

Farmers Carry the bell back to COT.

MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.

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Lots of Chatter at The Ranch

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10 at <#C02PN398DTL>
Lap around the front of the school for warm-ups. Lots of chatter so we had some burpees thrown in for good measure.
Next, we traveled to the other school entrance
Dora – partner 1 performed exercises (merkins, squats, LBCs
Partner 2 ran down hill, 5 muscle ups and back

Next, version of impossible mile. Partner 1 – burpee broad jumps around the bus loop
Partner 2 ran opposite way and switched out with partner 1. Continued loop until teams finished loop.
One minute of muscle ups then returned to COT.

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