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:
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
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
WARMUP: As the core principle states, warmup exercises were led by each pax leading in a rotating fashion.
THE THANG: Ruby S. was under the weather this am so everyone chipped in. Made up an 11, with manmakers and squats with murder bunnies as the mode of transport. Good times were had by all on that.
Re-circled up for 8 rounds of 10 second grandbaby holds.
MARY: Finished going around the circle Mary Style but with KB’s.
ANNOUNCEMENTS: There is a convergence tomorrow at WEP at 0515 if you haven’t yet heard.
COT: All the things.
WARMUP: ssh, HBW, Wm, iw
Mosey to flagpole at GHES. Pledge. Yoga flow- sun salutation – down dog – plank – up dog – plank – left arm high – right arm high
THE THANG: mosey to benches by track
4exercises
10 step ups
10 irkins
10 dirkins
10 dips
Plank for the 6
mosey around basketball hoop
Completed 3 rounds increasing rep counts to 15 & 20.
4 exercise
10 Split squats – L
10 Split squats – R
10 Calf raises
10 Big boys
mosey around basketball hoop
Completed 3 rounds increasing rep counts to 15 & 20.
On the way back to COT (breezeway in front of school)
Lunge walk 3 pillars
1 burpee
Lunge walk 3 pillars
2 burpee
Lunge walk 3 pillars
3 burpee
MARY: flutter, box cutter
ANNOUNCEMENTS: Q school tomorrow at cockpit: Q source tomorrow at Panera; bethel men’s shelter next Thursday;
COT: adolescent mental health
WARMUP: SSH, Hillbillies, Imperials, Round the world (with bell), halos. Carry to workout point, mosey loop
THE THANG:
25 Swings
25 Curls
25 Overhead Press
3 Rounds
Mosey Loop
10 cleans (5R,5L)
10 one arm press (5R,5L)
10 clean, squat, press (5R,5L)
10 snatches (5R,5L)
3 Rounds
Mosey Loop
20 pull throughs
20 merkins on bell (10R,10L)
5 Manmakers
3 Rounds
Return to COT
MARY: Nope
ANNOUNCEMENTS:
COT: Great mumble-chatter with these 2 guys this morning. Who you surround yourself with matters.
We did all of them.
Jwow
WARMUP: Mosey to the elementary school side lot. COP with exercises in cadence
Windmills
Cherry pickers
Imperial Walkers
Hillbilly walkers
Seal jacks
Low slow squats
Hold peoples chair while doing Moroccan night clubs and shoulder presses in cadence
Plank with salutations
Merkins
Recover and move
THE THANG: Track and light poles
Moseying to the track, pax stopped at the flag to honor those who made the intimate sacrifice this week 25 years ago. Never Forget
At the track, 9’s and 7’s were called.
7 rounds
Rounds 1,3,5&7 – 9 merkins and 7 big boys
Rounds 2,4&6 – 9 big boys and 7 burpees
Mosey to the light poles.
As a group – various merkins and an exercises of 9’s and 7’s were called every other light pole to the top of the hill.
At the top of the hill – 10 burpees – just because.
Descend the hill stopping for 9’s and 7’s at every third light pole – time was running short, hence fewer stops.
Mosey to benches for a round of Bulgarian split squats and then on to COT at 0600.
MARY: no time
ANNOUNCEMENTS: plenty of ‘em
COT: 5th core principle and some solid vulnerability among posting pax.
NMM: F3’s credo is leave no man behind and leave no man where you found him. Today’s workout was kept together with that very purpose in mind.
No matter what we bring to any workout, we have the blessing of a place where we can be met and welcomed as we are with the capacity to change ourselves for the better. What a privilege!!
Give this thing away, men. Because it’s a gift.
Thanks for the call, Halfback. 👁️
WARMUP:
THE THANG:
Load up with Rucksacks, Sandbags and Kettlebells and move to the front of the school
Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle
Load up with rucksacks and sandbags and move around the big circle
Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle
Load up with rucksacks and sandbags and move around the big circle
Head back to COT
MARY: N/A
ANNOUNCEMENTS: Read your newsletter!
COT: It is was it is… Prayers for healing and all of the spoken and unspoken prayers.
WARMUP:
Mosey around drop off line and back to beginning of GHMS loop.
THE THANG:
4 corners of stuff: (3 rounds)
Station 1: 40 mtn climbers, 40 sec plank hold
Station 2: 40 LBC, 40 Flutter
Station 3: 40 reverse lung, 40 squats
Station 4: 40 steps, 40 dips (with the bench)
MARY:
ANNOUNCEMENTS: Bethel, Newsletter
COT: Focus on Excavation. What is holding you back? Identify IT and use the tools that are here to support. Get IT removed!!