WARMUP: N/A
THE THANG: The Hill, out and back.
MARY: 20 LBC's with ruck on legs, 11 4-count flutter kicks
ANNOUNCEMENTS: Bethel Men's shelter upcoming,
COT: Prayers.
Thanks to @U0818FC8SUS for the privilege to Q and to everyone for having me.
WARMUP:
THE THANG:
Station 1
Station 2
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: windmills, imperials, ham stretches
THE THANG:
Paula Abduls from the amphitheater to the playground via trees
5 squats
5 merkins
20 dips at the playground
Circle N'Diaye
20 more dips
Bear crawl the big hill up to Calhoun. Practice the F3 Creed.
At Calhoun:
Group 1: Flying Nuns, Nur back
Group 2: Shoulder presses
Second round: Reverse Flying Nuns (aka 'Flying Nuns')/overhead claps
Triple Nickels on the parking lot hill – PAX choice
CK – smurf jacks
Ruby – burpees
Blue – seal jacks
LC – merkins
Jekyl – squats
Minuteman – scorpion CDDs
MARY: Freddies, fluttahs, LBC, scissors
ANNOUNCEMENTS: BBBB, start thinking about November Bethel NOW, Reindeer Run
COT: how your responses affect others, M job prayers
WARMUP:
Light jog
Side straddle hops
Cherry pickers
Hillbilly walkers
Groin lunges
THE THANG:
Band Tabata (20s work, 10s rest). 2 exercises per round, as many reps as possible each round. Ideally 4 rounds of each exercise.
Single long loop band required. Swing set used for anchor point of band.
PAX 1 completes 1 round of each exercise, then runs up the hill to get the next round. Remainder of PAX continue working until PAX returns with new round.
Paired exercises: (“Pole” indicates band anchored on pole, “no pole” indicates band off pole.)
R1 – Pole
Squat to Row
Tantrums
R2 – No Pole
Deadlifts
Pull aparts
R3 – Pole
Single arm Rows (R/L)
R4- No Pole
Front Squats
Bent over tow
R5 – Pole
Hip thrusts
Press to rotations
R6 – No Pole
Reverse lunges (R/L)
R7 – Pole
Core Rotations (R/L)
R8 – No Pole
Bent Over Rows
Front Squat lateral stepping
R9 – pole
Single Arm Press (R/L)
LAST EXERCISE
Partner Pallof holds
Return to parking lot: Bailout lunges
Everyone lunge walks back, one PAX can bail out group: 10 burpees earn a 30 second mosey. Cannot be passed by lungers!
Finish:
Plank / lateral plank series
Squat hold series
MARY: n/a
ANNOUNCEMENTS: n/a
COT: team work! We sometimes have to do things we don’t want to for the betterment of our community. Let’s build on it
WARMUP: very warm already
THE THANG: mosey around the islands of parking. Stop at one side and establish our workout area. The theme is Noah’s Ark so we did as many animal related workouts as we could do (and do it twice) because there were no solo animals. All exercises incorporated getting from one end of the lot to the other across 9 parking spaces.
First up
Alligator walk across the lot and back
25 monkey humpers on either end
Kangaroo hops (broad jumps )
Bunny hop
Take a mosey lap
Next
Animal related stretching
Down dog
Scorpion (down dog with leg up and over)
Flying squirrel
Arm circles (Eagle wings)
Row boats (to save yourself)
Last up
Crab walk
Duck walk
Gorilla shuffle (sideways)
Penguin walk
(Forgot inch worms)
MARY: flutter kicks and dying cockroaches
ANNOUNCEMENTS: yes
COT: yes
WARMUP: We did that
THE THANG: Prime Time BOP
MARY: None needed
ANNOUNCEMENTS: Read your NL
COT: STK!
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: side-straddle hops, imperial walker, hill billy walker,Parker Peter,Peter Parker
THE THANG: mosie to steps side
MARY: coupons
ANNOUNCEMENTS: Bethel Oct -1
COT: Pray for family, marriage, sick and parenting wisdom
The last of the hot days this week although we got a bit of a breeze which was nice. DD ran, the rest of us boot camped.
WARMUP: run the circuit. At every bench: 10 SSH, 5 Bombjacks. At completion, we did the standard warm up routine.
THE THANG: Thang 1: bearcrawl the old lightpole hill which doesn’t have light poles anymore. Every 20 steps, do 5 Carolina dry docks. Rinse/repeat but do the 5 dry docks at every 10 steps. Thang 2: Jack Webb: 1:4 ratio of push-ups to overhead claps. Go to 10:40. Crowd pleaser. Thang 3: Mary and finish with 3 burpees.
MARY: yep.
ANNOUNCEMENTS: Bethel Men’s shelter
COT: Cash Prayer
Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.
WARMUP: Large circle of warmup, while a pax runs twice around the circle
THE THANG: The Thang went from warmup to partner sprint/chase, to the dreaded hill for Indian Bear Crawls uphill a few time (ask someone) – then to playground for more activity that all enjoyed.
MARY: Yes, a few
ANNOUNCEMENTS: CRI Training, T and Hare, Bourbon Tasting
COT: We had a debrief on: CRI local workday and BRR