Tag: Blue

Band Tabata

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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

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Noah’s Ark – Just the Animals.

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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

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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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Coupons rock

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WARMUP: side-straddle hops, imperial walker, hill billy walker,Parker Peter,Peter Parker
THE THANG: mosie to steps side
MARY: coupons

  1. Over head -100
  2. Sqad -100
  3. Bent over -100
  4. Around the world -100
  5. Skull crush -100
  6. Crawl to side and other partners burpees – 100

ANNOUNCEMENTS: Bethel Oct -1
COT: Pray for family, marriage, sick and parenting wisdom

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Bear Crawls and Jack Webbs

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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.

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No buckets just work

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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

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Blue Oyster Cult & Volleyball

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Music: Amazon Playlist (curated by Jim Cooke) “Blue Oyster Cult” The playlist is long. We just listened to the beginning.

Warmup:

  • Mountain Climbers
  • Big Boy Sit-ups
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • LBC
  • Mosey a lap

Dora: 80-160-240

  • 80 Merkin
  • 160 Squat
  • 240 LBC

As each partner returns from their run, the partners pause. They take a volleyball and try to bump, set or hit back and forth until there is a fault. They may then add their number of successful touches in order to take away from their numbers.

Mosey a little bit.

Elevens.

  1. Merkins & Calf Raises
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WARMUP: Jogged from the Amphitheater to the big parking lot behind Panera for a warm up consisting of

1 Burpee
15 Side straddle hops
1 Burpee
15 Cherry pickers
1 Burpee
15 Windmills
1 Burpee
15 Tiny Arm Circles (10 forward and 10, as us southerners say, "backerd.")

THE THANG: Indian Run from the parking lot down to the drainage ditch. Grab the perfect rock for a Dora consisting of

100 shoulder presses
100 Squats
100 bent over rows
100 Stiff Leg Deadlifts

Run to the roundabout and back. Repeat until 6:50. Indian Run around the long way back to COT.

MARY: 15 LBC's, 15 Box Cutters, 15 Flutter Kicks, 15 Big Boys, 15 Freddy Mercury's

ANNOUNCEMENTS: Convergence Sept 29th WEP, 0515

COT: Close out with prayer. Remember 9/11/2001

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Blue’s Board of Pain

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WARMUP: 15 counts of:

Side Straddle Hop, Cherry Pickers, Imperial Walkers, and Hillbilly Walkers

10 Merkins

THE THANG: Blues Board of Pain

SQUAT THRUSTS: 50

CALF RAISES: 150 (50 REG / 50 IN / 50 OUT)

TRI-AB: 99(33 LEG LIFTS/ 33 FLUTTER KICKS/33 TRUNK TWIST)

MERKINS: 100

DEEP SQUATS: 150(75 REG / 75 WIDE)

LBCs: 400

CAROLINA DRY DOCKS: 100

CHERRY PICKERS: 100

JUMP SQUATS: 100

MOUNTAIN CLIMBERS: 100

SUN GODS: 600(300 FORWARD / 300 BACKWARD)

IMPERIAL WALKERS: 150

WIDE ARM MERKINS: 100

HILLBILLY WALKERS: 15

FLUTTER KICKS: 100

BURPEES: 100

Run from restrooms to COT area and back between exercises.

MARY: On Going
ANNOUNCEMENTS: Convergence Tuesday September 29th WEP @ 0515

BRR This weekend

COT: Prayers for @UJ82H3HJ9

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