Tag: Cohiba

Good Swinging Time

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Cheese Shredder
Mosey to first wooden swing

The Thang:
1. Swinging Great Time:
At each swing perform the following exercises:
10 Merkins
20 Squats
30 Big Boys
Mosey between the Swings

2. Lucky 7s:
Burpees and Seal Jacks
Bear Crawl Up and mosey down hill

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Slow Burning Beatdown 🔥

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 20 Squats
Corner 3: 30 Big Boys
Corner 4: 40 Calf Raises
➡️ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners

2. Partner Work:
P1: Plank
P2: 20 Carolina Dry Docks, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Flutters / partner holds 6 inches
20 Mountain Climbers / partner holds plank
P2 can't complete holds, both Ps do 5 Burpee Penalty

3. Dora:
Partners:
100 Peter Parkers
200 Shoulder Taps
300 LBCs
➡️ One partner works, the other jogs 25 yds and back.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Abs, Abs and more Abs + Communiation

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WARMUP: Lap around the Skillet, SSH, Windmills, Moroccan Nightclubs, Imperial Walkers
THE THANG: Since my shoulder is busted, it was time for some ab work. Line up on the goal line. Run to the 10 yard line, do 10 big boys. Run to the 20 yard line, add one more for 11 big boys. Do this all the way to the other end. 145 total big boys.
Come back the other way, we started on the goal line with 4 count flutters and then did the same thing, add an additional 4 count every 10 yards. By this time, most of us were toast, so starting at the 50 yrd line, we went down to 2-count flutters. 450 flutters total. Run around the parking. Then run suicides for the last 2:30.

Discussion was on Communication with our 2.0's and our M's. Lots of things that we need to do better, but it has to start with us. Be intentional with our communications with our 2.0's and M's. Remember that communication is a tool. Will we use that tool for good or evil?
MARY: Did you see that it was all abs this morning?
ANNOUNCEMENTS: Bethel!!!!! Get out and help!
COT: Mostly happened during our communication discussion.

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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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Queen Cindy

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WARMUP: Exactly 1 4-count SSH
THE THANG: Mosey to some benches, 10 each of Irkins, Dirkins, Dips, Step ups (each leg) and squats. Mosey more to the ROTC Cindy’s grabbed one and passed around. Started off with 20 Curl-Squat-Thrust, and offset merkins mosey around lot, 20 each presses while flutter, big boys under weight and hammers. Mosey around lot. Last up “Marty Tysons” Marty Byrde idea of Mike Tyson, one limb on Cindy, Mike Tyson, pivot to another limb up. All four limbs is one round, a few of those. Put Cindy’s back, made sure the red Marine logo faced out. Moseyed to Suplex’s classroom, took his picnic bench to the yard. All blessed the table with sweat with Irkins and Dirkins then put table back. Moseyed back to benches, repeated earlier visit
MARY: 2nd 30 was discussions on our Queen and what we can do to keep our various consumptions in check.

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Smokin Kettlebell Beatdown

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
Lawnmower (each arm)
After each Step: Mosey around parking lot with KB

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB American Hammers (with KB, 2-count = 1)
15 KB Deadlifts
20 KB Chest Press

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Tricep Extension

MARY: She fart sacked this morning
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Cinder Block Party

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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!

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Hominy is tired, and he is improvising.

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I improvised this plan

Warmup exercises, slightly off from the normal warmup location.

Slow mosey around the grounds, around Lowe’s towards the Chick-fil-a parking lot. Stopped to do some extended planks, stopped to do a few exercises in cadence.

At the Chick-fil-a parking lot. Did an 80-160-240 DORA. Merkins. Squats. LBC.

I didn’t do burpees because I am fundamentally opposed to burpees in a moderate workout. However, before I finished explaining that, some PAX already cranked out a couple of burpees.

Bear crawl across the Chick-fil-a parking lot.

Mosey back to COT area.

Sevens. Calf raises on curb and merkins.

Mary. Peach Stand called Freddy Mercuries. Some others called a few exercises; I don’t remember which exercises anybody else called. I closed us out with an exercise right at 0600 on the dot.

COT. Peach Stand and Marty Byrde had to leave early. We were down to 5. What is said in COT stays in COT, but I can tell you that we shared some good stuff. Sometimes it’s easier to open up with a smaller number of PAX.

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Race to 100 and 100/100 Relationships

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WARMUP: SSH, Mountain Climbers, Hillbilly Walkers
THE THANG: Race to 100, Take a trip, winner calls next exercise:
Shoulder taps
A mix of Merkins
LBCs
Squats
CDDs
Calf raises
Peter Parker's
15 seconds of burpees, for good measure
MARY:
ANNOUNCEMENTS:
COT:

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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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