Tag: Goose

Cindy Tug-o-War

Leave a comment


WARMUP: 11s – Pullups and Big Boys (Cut short for time)
THE THANG: 1v1 Cinder block starts at the 50 yard line. PAX start at opposite goal lines. 1 minute alternating turns.

MOD to and from the cinder block: Running
Buy-in to move the block towards the opposite: end zone is 8 modified Mike Tyson's (Crazy Richie)
MOD with block: Rifle Carry (Modded to goblet carry)

Finished with 10 Burpees.

MARY: Full of Grace
ANNOUNCEMENTS: 4 B's, Bethel, Trash pickup.
COT: Flag hand off, P&P.

Cindy Tug-o-War

TClap |
0

EMOM at the movies…

Leave a comment

WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon stretch, mosey to the parking lot in front of the movie theater.

THE THANG: 4 corner EMOM
(every minute on the minute)

PAX broke into three group and picked a corner to start at. Each corner had a different upper body exercise listed on a white board. You would preform the exercise for a minute straight then a buzzer would go off and you had 15 seconds to run to the next corner and get ready for the next exercise. Corners were about 80 yards apart. (No meters Merica)

Exercises were:

Thrusters with cinder block
Hand Release Merkins
Bear crawls
Curb Walks-(plank position facing curb and walked hands on top of curb then back down. Like step ups with hands….)

We did three laps of this then stoped and turned the boards over for new lower body exercises to do two more laps in the same fashion.

Lower body exercises:

Over Head Squats with cinder block
Butkus (Quick curb steps ups)
Jumping split squats
Duck walks

After that we ran to the fountain near movie theater and did wall sits while one person farmers carried bigger than normal cinder blocks around the fountain until each man went.

Then moseyed back to flag.

MARY: Flutters, Freddy mercury, side LBCs, held 6”, big boys

ANNOUNCEMENTS: bethel, 4Bs, and trash pick up all next week. Read the letter O’news

COT: was had, discussed, and prayed for

TClap |
0

Hills & Marching Around WEP

Leave a comment

Day #2 of Birthday Week Q's. Here we go!
WARMUP: SSH, Windmills, Imperial Walkers, Stretching, Mosey
THE THANG: Mosey over to the swings. Partner up and one partner does suspended crunches (feet in swing) 20x and the other SSHs. 3 rounds.
Mosey to the enterence of WEP headed towards the Peach Stand. Big Boys w/ a punch 10x, Flutters 4 count 20x, Freddie's
Mosey to the hill. 7220. Run to the top of the hill, 7 big boys, run down, 20 squats, Nur to the top. 10 Rounds.
Mosey to the restrooms. Battan Death March- Indian Run and the 6 does 3 burpees then gets back to the front. Run the permitter of WEP back to COT.
MARY: 43 – 4-count LBC's to finish to time.
ANNOUNCEMENTS: Bethel, Freed to Lead coming to #C0653MWMA8K
COT: Round Robin.

TClap |
0

Egypt > Desert > Promised Land Bootcamp

Leave a comment

WARMUP: We started with a mile around campus, fleeing Egypt with a few dynamic stretches along the way. Made sure to circle back for the six. @U5MQ8FHV0 stepped up with some Side Straddle Hops while YHC went back for @U02DKM63B7B.
THE THANG: We finally arrived in the Desert, a few parking lot islands away from the Promised Land.
25 Merkins, 25 Squats, 25 Big Boy Sit-Ups, followed by a controlled run to the next aisle. Repeat.
YHC also learned what a zipper is (and apparently isn’t).
Our first complaint came from @U02DKM63B7B, which seemed fitting considering the Israelites’ experience in the wilderness. He also appointed @U0BEBRDB5U7 as his proxy for any reps he wouldn’t be completing.
Once we reached 100 reps of each, we swapped Merkins for Dips, courtesy of @U08NJ8FF1PF.
We finished with a sprint around the parking lot perimeter, making our final push into the Promised Land.
MARY: A little Mary roulette followed, with @U011KKZ17U6 calling Jennifer Lopez, only for @U02DKM63B7B to discover someone was apparently doing the Ben Affleck instead. Hilarious.
ANNOUNCEMENTS: Consider donating to F3 to support something that’s changed so many of our lives. Be proactive in providing food for Bethel Men’s Shelter. Convergence next month at the Ranch (apparently there’s good parking). The Excavation at Forest Hill Fort Mill is November 13. A few parties coming up, details of which YHC has not retained.
COT: Prayers for safe travels, a successful surgery for @UJKGM3VKJ and a speedy recovery. Prayers for @U0AQZ0DGP97 as he prepares to start his new job next month. Prayers for the Pope and for those requests left unspoken.

TClap |
0

Goose Bread Beatdown

Leave a comment

WARMUP: YHC warmed us up with the Motivator and some stretchy things. Then I handed it over to Bread Maker.
THE THANG: We moseyed to the front of the theater and was introduced to the Leg Wrecker.
Group 1 does Lt Dans over to Group 2 who is holding an Al Gore. Switch, Repeat multiple times. The we did 20 Carolina Knee Dips.

YHC led us through a 5X5 circuit for 4 rounds.

  • 5 Burpees
  • 5 Merkins
  • 5 Mt. Climbers
  • 5 Squats
  • 5 Jump Squats

Bounced it back to @U0BEBRDB5U7 who took us over to the Coupon Corner to meet up with Cindy.

Coupon crucibles,
coupon sumo squats,
Killer Roos,
Blueberry biscuits

Moseyed back to the theater.
Carolina knee dips
Catalina wine mixers
Golden Arches

Moseyed back to COT.

MARY:
LBCs
Piston Crunches
Pickle Pointers
Dying Cockroaches
ANNOUNCEMENTS were made
COT: We shared and prayed.

TClap |
0

Viva La Libertad

Leave a comment

WARMUP: SSHs, Hillbilly Walkers, Imperial Walkers, Moroccan Night Club, Cherry Pickers
THE THANG: Sumo Deadlift High Pull, Blades of Glory, Bus Driver, Bent Over Row, Carolina Dry Docks, Plank, Back Widow, Flutter Kicks, American Hammers, Jailbreak
MARY: Protractor
ANNOUNCEMENTS: newsletter
COT:

TClap |
0

FORTeen Years

Leave a comment

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

TClap |
0

Week 4 of 4 Shield-Lock-September

Leave a comment

WARMUP: yes
THE THANG:
2 laps around the theater (apparently that's a far distance)
11’s with Burpees and Jump Squats
Ab Webb ft. Straight leg Freddy Mercurys
MARY: hold a plank and then American hammers
ANNOUNCEMENTS: newsletter
COT: yes

TClap |
0

Q-School

Leave a comment

WARMUP: Disclaimer and mosey down the hill to a warmup circle with the following exercises in cadence
Windmills x 10
Cherry Pickers x 10
Imperial walkers x 10
5 burpees OYO
Hillbilly Walkers x 10
4 burpees OYO
Seal Jacks x 10
3 burpees OYO
Low slow squat x 10
hold peoples chair while doing moroccan night clubs x 10 and shoulder presses x 10 and recover
2 burpees OYO
1 burpee OYO
side straddle hops x 21 (just because)

Mosey to main event

THE THANG: 4 corners that escalated in cadence
The credo of F3 is leave no man behind but leave no man where you found him. In that spirit, pax stayed together at all four corners performing the following exercises at each corner in cadence unless otherwise specified:

Merkins
Squats
Lunges
Burpees

Corner 1 – 5 reps of each and NUR to corner 2 – burpees were OYO
Corner 2 – 10 reps of each and bear crawl to corner 3 – burpees were OYO
Corner 3 – 15 reps of each at NUR to corner 4 – Time Machine graciously asked for in cadence 6 count burpees, YHC obliged.

Corner 4 – 20 reps of each with flying squirrels OYO instead of burpees

2 10 counts, a reminder of the credo and a mosey to the light poles

Light pole 1 – 10 LBC's in cadence
Light Pole 2 – 10 Rosalitas in cadence
Light Pole 3 – 10 Hello Dollys in cadence
Light Pole 4 – Plank with salutations for a total of one minute
Light Pole 4 – 10 incline merkins in cadence

Mosey to COT for a 45 second body destroyer at Bird Cage's gracious request.

MARY: No time
ANNOUNCEMENTS: Read you newsletter. Immediate need for Bethel on 10-1.
COT: 5th Core principle
NMM: Q-school provides us the opportunity to give the PAX a look at how to lead a workout. Choosing our credo as the theme today was not accidental. This credo creates an opportunity for tremendous impact in our lives and in the communities we serve. We show up for the man next to us and benefit as a result, taking another step in becoming #thatsomebody in our homes, neighborhoods, communities and world. How are you living out that credo in your life? It starts with the 2-3 people you will influence today.

Thanks for the opportunity, Pauly D.

TClap |
0

Kumquat

Leave a comment

WARMUP: BC led that….it involved burpees in cadence, but only after some creative running

THE THANG: Split into 3 groups, was gonna be 4, but Tesh was late. Rotated at Esso's whistle. Band Camp's job was to travel the groups in reverse and …… "encourage" full completion of the exercises

Esso had arms
Shady had core
Slash had legs

It was pretty solid. We know this because Esso could barely move his arms after doing it 3 times, Shady has a massive F3 tramp stamp from the situps, and Slash actually worked out the full duration according to all accounts

MARY: Again Band Camp called more burpees.

ANNOUNCEMENTS: Newsletter
14th year convergence at WEP on 9/29

COT: We discussed why shield lock is important. AND that it may not work the first….or second….or third time you try to form one. A man leads from his shield lock, without it I'm not going to be the leader I'm capable of being.

It's kinda like having access to outside consultants who know what's up and are tasked with being honest to you even when you don't want it.

TClap |
0