Running segments with a push (cinder block) on one end and legs on the other
Merkins with recovery bear crawls
Farmer carries with cindies
And that's how 45 minutes goes by really fast.
Warmup
Warmup lap
Virtual insanity
Lunges up
Hold bell out and walk sideways across
Lunge backwards
Hold bell out and walk sideways across
Finish when song is done
Circuit
Kettle bell swings
Man makers
Jump rope
Thrusters
Slam balls
2 circuits – Rinse and repeat
WARMUP: no
THE THANG: run to Bojangles and back
MARY:
ANNOUNCEMENTS: newsletter and trash pickup
COT: yes
WARMUP: SSH, Cherry Pickers, Down Dogs, honey mooners. Mosey’d down the hill to the storage shed by football fields. Everyone grabbed a partner and a cinder block.
THE THANG: 30 rounds of partner work so each person ends up doing 15 rounds.
All done with a cinder block
3-Jump over burpees
3-Power Cleans
3-Front Squats
3-Push Press
3- Jump over burpees
While one person works the other rests and continue to switch until all 30 rounds are completed. The rest is there so each round you can do it full speed and with good form.
There is a running clock and every 5 min everyone stops where they are at and runs to the end of the road by the football field and back. Then pick up where you left off and the clock starts over.
Total reps for each person at the end.
90 Jump over burpees
45 Power cleans
45 Front Squats
45 Push Press
MARY: Never heard of her
ANNOUNCEMENTS: Pints and Padres tonight at print shop, 4Bs first week of Nov, read your letter of news
COT: Was had and named a 2.0 FNG, also pray for Miyagi as he starts his first shift as an officer on Wed.
WARMUP: frowned upon at this AO
THE THANG: head down Market until it changes names, keep going, turn right on Gardenia, turn right on Morris Hunt, hit the cul-du-sac and come back
MARY: did a little yoga up till 0600 once we got back
ANNOUNCEMENTS: Newsletter
COT: was held
WARMUP: Yes
THE THANG: Few rounds of KB circuits in 4 corners of the parking lot with farmer carry in between stations
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and Praises
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
WARMUP: Run around the parking lot and end up at the bottom of the hill by the elementary school.
Jump Squats, SSH, Wind Mills
THE THANG: Ok, here's the deal. We're going to do things we've all done before however, we're going to do them in a sequence that is going to test our cardiovascular ability and muscular strength.
Sprint up to the entrance to the pull-up bars:
10 Merkins, 10 Squats, 10 Pull-Ups, Jog Down & plank for the six.
Sprint up again and this time, 8 of everything then jog down and plank.
Sprint up again and this time, 6 of everything then jog down and plank.
Spring up again and this time, 10 again of everything then stay at the top.
Now…the CINDY portion:
20 Thrusters & 20 American Hammers (no cindy)
Jog down to the stop sign and back
20 Tricep Extensions & 10 Man Makers
Jog down to the stop sign and back
20 Bent-Over Rows & 20 Simbas
Hold a squat and 20 Overhead Press (Crowd Pleaser)
Jog down to the stop sign and back
10 Core Wood Chops (Left & Right) & 10 V-Ups
20 Curls & 20 Calf Raises
Jog down to the stop sign and back
Return the cinderblocks and get back to a pull-up bar
5 Pull-Ups & 10 Knee Ups
Short Rest
5 Pull-Ups & 10 Knee Ups
Short Rest
1min Dead Hang
Back to COT for a little more Mary
MARY: Absolutely
ANNOUNCEMENTS: Right now, it's about Bethel signups.
COT: 5th Core Principle
WARMUP: As the core principle states, warmup exercises were led by each pax leading in a rotating fashion.
THE THANG: Ruby S. was under the weather this am so everyone chipped in. Made up an 11, with manmakers and squats with murder bunnies as the mode of transport. Good times were had by all on that.
Re-circled up for 8 rounds of 10 second grandbaby holds.
MARY: Finished going around the circle Mary Style but with KB’s.
ANNOUNCEMENTS: There is a convergence tomorrow at WEP at 0515 if you haven’t yet heard.
COT: All the things.
We had 12 including a fly by guest appearance from @U061FJV3GVD.
Standard warm-up exercises then we moseyed over to the stack of cider blocks.
1st DORA – Merkins (100), Squats (200), LBCs (300)
partner 1 did exercises, partner 2 carried cinder block around outside of stage. Flipflop upon return.
2nd DORA – cinder block exercises: Curl / Shoulder Press (100), Chest Press / V Up (200), Leg Lift over Block (300)
Great job Pax!