Tag: Grassy Knoll

Funday Friday at the Forge

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WARMUP: Side straddle Hop, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Windmills, Morrocan Night Clubs
THE THANG: Mosey to Tire Shop_3 Exercises for 3 Rounds. Dips, Step Ups, Calf Raises_30 reps…Repeat above with 20 reps_3rd round 10 reps
……..
Mosey to Childcare Center_1st Round_ 25 Big Boys, Bear Crawl, Run to Fire station, 5 Burpees….2nd Round_ 15 Big Boys, 30 Split Squats, Bear Crawl, Run to Fire Station, 5 burpees….3rd Round_ 15 Big Boys, 30 split squats, 10 Mericans, Bear Crawl, Run, 5 burpees…
…..
Mosey to HT Parking lot…..big Cindy carry for 20 yards x 5….40 squats….big Cindy carry for 20 yards x 5….40 squats
…
Ab finisher with 15 reps each….Flutters. Freddy Mercury, Heels to Heaven, LBC’s
MARY:
ANNOUNCEMENTS: Pints and Padres, Bethel Men Shelter
COT:

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Forge!

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Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training.
Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and step ups. Next, we ran past the stinky dumpster to the back wall of HT. Wall sits bear crawl out merkins crawl bear back. Crab walk, LBCs, crab walk back.
Next we traveled to CVS for a four corner relay. Each member ran around the building 5, 10, 15 and 20
Merkins at each corner. Next person moved when pax ahead complete corner #1. Second round squats same count.
Back to 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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Consistency in the Gloom

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WARMUP: Yes, we did some warm uppy things
THE THANG: Moseyed over to the church pavillion for most of the workout

3 rounds of Step-ups — good form, 10 R/10L interspersed with varied Merkins in cadence (Irkins, Derkins, Merkins)

Partner up with partner 1 doing an exercise while partner 2 completes a loop around the circular landscape bed in front of the church using various modes of transport. We bear crawled, crawl beared, lunged, sprinted, karaoked, and more.

Mosey back to SF

Some Mary followed by 15 Burpees to recognize the kickoff of Year 15 of The Fort starting the following week.
MARY: yes
ANNOUNCEMENTS: Convergence, Bethel shelter service, La Grama
COT: Solid crew of veterans who shared some comments on why they keep posting after many many years (or months in the case of SBR).

One of my reasons for continuing to post is that I know I will start the day with a W every time I post. When so much of life is filled with uncertainty and surprises, there are few surprises when I roll out the door heading for an AO. I don't know who will post and I don't know the weinke. But I know there will be a Q who has come prepared to lead and to share his gifts with me. I know I'll be surrounded by men who share my values and who will wake me up or challenge me or inspire me or all of these and more. I know I won't regret spending 45mins + COT with my brothers. This Consistency challenges me to match it with my own Consistency. And Consistency is a mark of a leader.

Thanks for the Q invite SBR! And thanks to these pax for their Consistency and Commitment to keeping the flame of The Fort burning and their own along with it.

#KeepPosting

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Go Bills workout

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WARMUP: SSH, LSS, mosey, some Broga
THE THANG: moseyed over to side of Harris Teeter (for a little contact high 😳)
Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the wall.

Then moseyed over to start the real thang:
Exercise 1: Merkins – MOT to Exercise 2: lunge walk
Exercise 2: Flutters – MOT to exercise 3: burpees broad jumps
Exercise 3: Squats- MOT TO exercise 4: run
Exercise 4: dips- MOT to Exercise 1: bear crawl.
Started with 5, then went up by 5 each time we got back to Exercise 1.
All got up to about 25…

ANNOUNCEMENTS: lots…read newsletter
COT: stays in COT

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BRR warm up

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WARMUP:
Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot.
SSH
Imperials
Hillbillies
Cherry pickers
Windmills
Peter Parker’s
Parker Peter’s
Plank it out!
THE THANG:
DORA
100 merkins
200 squats
100 plank jacks
200 seal jacks
100 Shoulder Taps
200 American Hammers
100 mountain climbers
200 LBCs
100 lunges
200 calf raises (I think a few made it here, no one finished)

MARY: I remember Hello Dollies. There was something before this. It’s was only two rounds.
ANNOUNCEMENTS:
COT:

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Full-body at The Forge

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9 men survived The Forge this morning. Here’s what we did:
 
Warm Up:

  • 10 Low Slow Squats (IC)
  • 10 Imperial Walkers (IC)
  • 10 Windmills (IC)
  • 10 SSHs (IC)

 
The Thang
 
Long Loop Mosey behind HT and back to Starting Point

  • 10 Merkins (IC), run to Dollar Tree
  • 10 Merkins (IC), 10 Squats (IC), run to side of Harris Teeter
  • 10 Merkins (IC), 10 Squats (IC), 10 American Hammers (IC)

 
Mosey to the big wall

  • 10 Wallsits (IC)
  • 10 Bulgarian Split Wall Squats (10 IC each leg)
  • 10 Wall LBCs (IC)
  • 10 Dirty Hook-ups – Hands (IC)
  • 10 Dirty Hook-ups – Feet (IC)
  • 10 Australian Mountain Climbers (IC)
  • 10 Wallsits (IC)

 
Mosey behind Express Oil

  • 10 Dips (IC)
  • 10 Irkins (IC)
  • 20 Calf Raises In
  • 20 Calf Raises Out
  • 20 Calf Raises Regular

 
Mosey to the Blue Mail Box

  • Butterfly Stretch
  • Sitting Reach Stretch L
  • Sitting Reach Stretch R
  • 10 American Hammers (IC)
  • 10 Flutters (IC)

 
Mosey to what used to be Rita’s

  • 20 Forward Arm Circles (IC)
  • 20 Backward Arm Circles (IC)
  • 20 Seal Claps (IC)
  • 20 Overhead Claps (IC)

 
Mosey back to the big wall

  • Bear Crawl from curb to curb
  • Lunge Walk from curb to curb
  • Crab Walk from curb to curb
  • Power Skips from curb to curb

 
Long Loop through the Full Lot back to COT

  • 10 Freddies (IC)
  • 10 Rosalitas (IC)
  • 10 Dollies (IC)

 
NMM
A lesson I learned this week: sometimes career opportunities pay more in dollars but cost more in the things that actually matter. Career trajectory and higher compensation aren’t worth the sacrifice of time with your loved ones. No one on their death bed says, “I wish I would have spent more time at work.” There’s a very good chance your job posting will go online before your obituary.

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A VQ and Lessons in Teamwork

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Eagle Claw's VQ!!!
WARMUP:
Eagle Claw led. Start right at COT, no mosey, circle up for:

  • 20 SSH
  • 10 WM
  • 10 IW
  • 10 MNC
  • 10 cherry pickers

Everything 4 count as usual. Then mosey over to the nearby Grace Presbyterian Church for the following:

THE THANG:
Part 1 – Ring of Fire:
Designed by Eagle Claw, led by both him and NASA
In the half of the parking lot closest to the church, we had 8 cones set up in a loop/ring, each about 15 yards apart, each with an exercise, in this order:

  • 15 burpees
  • 20 merkins
  • 20 big boy sit-ups
  • 25 LSS
  • 25 mtn climbers 2 ct
  • 20 lunge 2 ct
  • 25 LBC
  • 20 CDD

These are minimum rep counts. Each person picked a cone (with 6 PAX, 2 were left open). Do the exercise, then alternate duck walk or bear crawl to next cone.
The catch – NOBODY could move forward until the last person is done their minimum rep count they were on. Until the last person shouted "done!", everyone kept doing the exercise at hand, exceeding minimum rep counts. We all did 2 complete rounds as a group. The burpees and 2ct lunges were our 6s that kept the team together as a unit, but we all pushed together. Solid work.

Part 2 – DORA:
Eagle Claw designed, mainly NASA led. Mosey over to the parking lot behind Red Bowl, starting point was the corner of the back lot closest to Stockbridge Dr. Partner up. Run was from the start out past the RB dumpster to the end of that building and back. Exercise reps were cut due to time:

  • 50 merkins (was 100)
  • 100 LBC (was 200)
  • 150 LSS (was 300)

Dumpster did not stank no where near as bad as we expected it would! Great efforts by everyone!
We finished with a couple minutes to spare. Back to COT.
MARY:
Eagle Claw led – 1 minute of hello dollys
ANNOUNCEMENTS:
Read your newsletter, get involved. If you see something that is your D2X, get behind it, EH some guys. and make it happen. Freed to lead! This is exactly how ALL of the things we see in the newsletter as well as F3 organized CSAUPs came about.
COT:
A LOT lifted up by everyone! A great COT session.

NMM:
This was designed to be lessons in teamwork:

  • RING OF FIRE: The team, large or small, is only as strong and fast as the last person in line. The team doesn't move forward as a collective group until everyone is done doing their work. You can choose to get out way ahead, focusing on personal gain, but then you leave the rest of your team behind.
  • DORA: When you are paired with someone to complete a set of tasks, you both should be putting in the same level of effort. Slacking on your part will only put more load on your partner, which over time could drive you two apart. Equal efforts keeps the partnership strong.

Eagle Claw is off to spread his wings and follow his passions at The Citadel. Thank you to all the PAX who have poured the 3 Fs, wisdom, motivations, and encouragements into him. You all have made him a better person because of it. I cannot thank you all enough. Love you all. Blessings and SYITG.
-NASA

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Old school hard work

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WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.

THE THANG: DORA

100 merkins

200 big boys

300 SSH

Run up hil to fire station and back.

Moseyed back near COT and grabbed a rock. Then completed

100 broad jumps
75 thrusters
50 over head squats
25 burpees

Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.

MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news

COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.

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Old school hard work

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WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.

THE THANG: DORA

100 merkins

200 big boys

300 SSH

Run up hil to fire station and back.

Moseyed back near COT and grabbed a rock. Then completed

100 broad jumps
75 thrusters
50 over head squats
25 burpees

Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.

MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news

COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.

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