Tag: Goose

Goose Bread Beatdown

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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.

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Viva La Libertad

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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:

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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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Week 4 of 4 Shield-Lock-September

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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

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Q-School

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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.

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Kumquat

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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.

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Old Bush

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WARMUP: Mosey with a few stops to the middle school track.

THE THANG: 100 yds of Burpee Dan. 10 Yards of lunges, 1 Burpee, 10 additional yards of lunges, 2 burpees, until you made it to the next end zone.
Partner AMRAP Work

  • First Partner Runs, the other performs exercise
  • Merkins
  • Squats
  • LBC's

Indian run back to COT

ANNOUNCEMENTS: Some
COT:

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Of course, more burpees

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Mosey to some curb merkins in cadence

BurpBackMountain

  • partner up. Partner 1 does burpees while partner 2 nurs up the hill and runs down twice. Then switch. Completed when 100 burpees are done

THE THANG:
The Sheldon Cooper
10 burpees, 10 squats, 10 merkins, 10 big boy sit-ups, run .3 miles around park to halfway point and complete
9 burpees, 9 squats, 9 merkins, 9 big boy sit-ups, run .3 miles back to Amphitheatre. Repeat with 8, then 7, then 6…
MARY:
Fear of being alone is why I come out to F3 and to give other men the opportunity to push themselves to be better. I want to be around others that will help me improve and to be held accountable.

Flutters led by Dark Helmet for 1 minute
ANNOUNCEMENTS:
COT:

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Pipe Hitters Shieldlock Q

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14 at Lazarus for a Pipe Hitters Shieldlock beatdown. Here’s what we did:

Warm-up

  • 5 Merkins (IC)
  • 5 Low Slow Squats (IC)
  • 10 SSHs (IC)

The Thang
Island Hopping with Maximus

  • Run to 2nd island, run back, 10 Mtn Climbers
  • Run to 4th island, run back, 10 V-Ups
  • Run to 6th island, run back, 10 Mtn Climbers
  • Run to last island, run back, 10 V-Ups

Mosey to mid-lot

  • 10 Rounds Captain Thors (1:4 American Hammers, Flutters)

Handoff to Italian Job
Mosey to the Movie Theatre fountain

  • 1 Round of Rolling Thunder (Irkin/Dip repeat around the fountain)
  • 15 step ups
  • 20 Calf Raises Regular
  • 20 Calf Raises In
  • 20 Calf Raises Out

Mosey to side wall

  • 10 Wall Sits (IC)
  • 10 Dirty Hook-ups (IC)
  • 10 Reverse Dirty Hook-ups (IC)
  • 10 Bulgarian Split Wall Squats Left (IC)
  • 10 Bulgarian Split Wall Squats Right (IC)
  • 10 Wall LBC’s (IC)
  • 10 Australian Mountain Climbers (IC)
  • 10 Count Stretch

Handoff to Dark Helmet
Long Mosey to Greek Grill

  • 10 OH Chair Press (IC)
  • 10 Mike Tysons, run across the parking lot, 5 Burpees (3 Rounds)
  • Bear Crawl 30 yards

Long Mosey back to COT

  • 15 Flutters (IC)
  • 15 Hello Dollies (IC)

NMM
We were honored to lead this morning. Helmet shared some eloquent words about the value of having men in your life to speak truth, no matter if it hurts. If you don’t have those men, find them. It will enrich your life.

-IJ

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Always identify the open bathroom

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Immediately identified the open bathroom and ran towards it. Stopped for some stair steper rep counts otw. While I duced the pax did 100 200 300 of merkins, squat, lcbs. I entered mid squat. Then back to the top to play with sacks. Partner 1 toss for count, partner 2 for exercise.

I'm the words of a wise philosopher…

"Walking is moving forward if it's towards your goal"

  • Apache

Keep moving forward gentlemen

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