Upper body, lower body, Mary with testimony mixed in.
WARMUP:
25 Side Straddle Hops
20 windmills
THE THANG:
8 exercise from the bucket + 50 lb sandbag carry x 2
40 Burpees
60 Merkins
80 squats
100 LBCs
120 Side Straddle Hop
MARY:
ANNOUNCEMENTS:
COT:
DORA 1: partner run
– Man makers 50
– Goblet Squats 100
– Swings 150
DORA 2: farmers carry
– Burpees 50
– Squats 100
– Overhead clap 150
DORA 3: Bear crawl
– Bent row right 50
– Bent row left 50
– Curls 50
DORA 4: Farmers Carry
– Merkins 50
– Mountain climbers 75
– SSH 100
Buy-In: 10 Man-Makers, 20 weighted squats, 30 SSH + Mosey around parking lot
Lunge Walk the back of the school, ~200 yds:
– 20 merkins in cadence
– Lunge walk 20 paces with sandbag racked on back
– 10 low slow merkins IC
– Lunge walk 10 paces with sandbag above head
– 15 wide grip merkins IC
– Toy soldiers with sandbag front racked
– 10 diamond merkins IC
– 20 lunges w/bag back racked, 10 lunges with bag above head, 20 toy soldiers with bag front racked
– 15 CDD IC
– and so on, and so on
Pass every bag down the line while sitting shoulder to shoulder…pass them back
DORA #1: 100 merkins, 100 squats > Partner farmer carries both sandbags 80 yds.
DORA #2: 50 weighted dips, 50 shoulder presses with sandbag > Partner shuffles 80 yds with one sandbag back racked
Bounty Hunter (Slackless) had far too few coupons and led us through a “pass the weights around” board of pain. When we had enough, we moseied around the Site choosing our own exercises in cadence.
My man Bounty was a little rusty…all the more reason to get his butt back in the gloom.
Did a workout. Did I do this correctly, Justin?
WARMUP: Broke the rules by adding a mosey to a kettlebell workout.
THE THANG: 7 minutes of 15 thrusters EMOM
2 Rounds of :
single leg Romanian Dead lifts
Flutters
Merkins
Curls for the girls
Lunges
Bent rows each arm | Option to just bend
swings
goblet squats
MARY:
ANNOUNCEMENTS: Dam to Damn Bar, Mint hill CSOP / Welcome Brawny
COT: Stay safe
WARMUP: it’s minnow pond. So, no
THE THANG:
Fast pace 3.75ish miles stopping to do Super 21s.
That’s 1 merkin, 1 squat, 2 merkins, 2 squats, etc. up to 21 merkins, 21 squats. 231 total reps: n(n-1)/2 is the formula if you want it.
Did this back in 2019 https://f3thefort.com/2019/12/19/super-21s-at-minnow-pond/ it sucked then too.
MARY: a little with the 45 seconds remaining when we returned to COT
NMM: listen, every man that posted today is already trying. Sometimes it’s not enough just to try. We have to find ways to be better. Maybe that’s working with more intensity, maybe that’s eating better, maybe that’s resting smarter, maybe that’s speaking kindly to your children… but whatever it is, if you’re already trying and you need better, find a way.
It’s 2025, MEN of The Fort it is time to thrive
25 Burpee in cadence + NUR hill
15 Merkins IC + NUR
25 squats IC + NUR
25 Bomb Jack Single ct IC + NUR
20 CDD’s IC + NUR
15 Monkey Humpers IC + NUR
5 pull ups/25 SSHs
10 pull ups/50 SSH
15/75
10/50
5/25
Mary
WARMUP:
SSH 50
Cherry picker 15
THE THANG:
2 laps around school
Burpees
L1 25
L2 15
Squats
L1 & L2 =25
Big boy sit-up
L1 25
L2 15
Mike Tyson’s
L1 & L2 = 15
Chin ups
L1 & L2 = 10
Dips
L1 & L2 = 20
Mosey to soccer field
Lunge 1/2 field then bear crawl 2nd half x2
Ran almost 2 miles
MARY:
American hammer
Pickle in the air
Box cutter
Leg raises
ANNOUNCEMENTS:
Bethel men’s shelter
Preparing the way
Dam to dam bar
Wine tasting event
COT:
Prayers and praises