Tag: Peach Stand

Dora & Mosey

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WARMUP:
BACKBLAST: NO SHORTCUTS, JUST WORK
Warm-Up – Mosey to Lowe’s

  • Mosey to Lowe’s and circle up
  • 20 Side Straddle Hops
  • 10 Imperial Walkers
  • 10 Hillbilly Walkers
  • 10 Cherry Pickers

DORA – Partner Workout

  • 100 Dips
  • 200 Lunges
  • 300 LBCs
  • While one PAX completed reps, the other ran to the stop sign at the end of Lowe’s and back.
  • Switch partners and continue until all reps were completed.

Four Corners – 3 Rounds Around the Shopping Center

  • Corner 1: 10 Merkins
  • Corner 2: 15 Squats
  • Corner 3: 20 Mountain Climbers
  • Corner 4: 25 Flutter Kicks
  • Rinse and repeat for 3 total rounds.

Mary & COT

  • Wrapped up with some Mary.
  • Circled up for COT.

Takeaway: No shortcuts, just hard work! Getting stronger together, one rep at a time. Accountability, consistency, and brotherhood are what F3 is all about.
SYITG! 💪
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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We’re dry for now

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WARMUP: windmills, imperial walkers, hillbilly walkers, Peter parkers all in cadence with some up and down dog stretching
THE THANG: moseyed to the back of Lowe’s for a station to station ladder. Station 1- exercises dips on the rail and big boys

Station 2 exercises- squats and merkins

Pax ran between the stations, stopping halfway on each trip to do one burpee, and once at the stations, they did the exercises noted above – first round 10 reps each, second round 15, third round 20, then back to 15 and 10
MARY:
ANNOUNCEMENTS:
COT:

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Pre-launch

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WARMUP: wind mills, imp walker, hillbilly walkers, Peter parkers all in cadence with some down and up dog stretching
THE THANG: part 1 – paired up for a Dora. 100 lunges (count one leg), 200 squats, 300 flutters ( count one leg). While one partner did the exercise, the other ran to the school building and did 10 dips on one of the benches

Part 2 – ab-centered jack webb. We did a 1-4 ratio of big boys and LBCs with a couple of interstitials for some more dips and merkins

Part 3 – a quick 4 corners around the parking lot with 10 merkins at each corners and a mosey in between
MARY:
ANNOUNCEMENTS:
COT:

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Harvest Pointe Hill

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WARMUP: Mumblechatter
THE THANG: Out and Back – Harvest Pointe
MARY: no
ANNOUNCEMENTS: yes
COT: prayers and praises

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Slow Burning Beatdown 🔥

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 20 Squats
Corner 3: 30 Big Boys
Corner 4: 40 Calf Raises
➡️ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners

2. Partner Work:
P1: Plank
P2: 20 Carolina Dry Docks, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Flutters / partner holds 6 inches
20 Mountain Climbers / partner holds plank
P2 can't complete holds, both Ps do 5 Burpee Penalty

3. Dora:
Partners:
100 Peter Parkers
200 Shoulder Taps
300 LBCs
➡️ One partner works, the other jogs 25 yds and back.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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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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Welcome Outback

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WARMUP: side straddle hop, imperial walkers, hill billy walkers, windmills, Moroccan night clubs, mosey around the lot
THE THANG:
11’s on hill by gas station
At bottom – Big boy sit-ups
At top – Jump squats

4 corners in lot behind CFA. (2 rounds)
10 merkins
Lunge walk
15 squats
Side shuffle
15 calf raises
Lunge walk
20 lbc
Side shuffle

MARY: flutter, pickle pointer, Freddie mercury

ANNOUNCEMENTS: convergence Tuesday at WEP, bethel men’s shelter Thursday,

COT: aging parents, neighbors moving, adolescent mental health, family businesses, financial challenges

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We all made it back

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WARMUP: a few of us had 3 ish miles of pre-run fun to warm up, the rest of us showed up as warm as we were prepared to get
THE THANG: left the parking lot and cut through the dominion bridge neighborhood – taking the high road that avoided the hills (cuz I felt it). Took a left on whites road and followed to the waterside round about. Turned right (except @U05K5D10AG6) and headed into Waterside to the next round about , then turn around and headed into Waterside back to COT
MARY:
ANNOUNCEMENTS: sign up for bethel and the 4.01k
COT:

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Hominy is tired, and he is improvising.

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I improvised this plan

Warmup exercises, slightly off from the normal warmup location.

Slow mosey around the grounds, around Lowe’s towards the Chick-fil-a parking lot. Stopped to do some extended planks, stopped to do a few exercises in cadence.

At the Chick-fil-a parking lot. Did an 80-160-240 DORA. Merkins. Squats. LBC.

I didn’t do burpees because I am fundamentally opposed to burpees in a moderate workout. However, before I finished explaining that, some PAX already cranked out a couple of burpees.

Bear crawl across the Chick-fil-a parking lot.

Mosey back to COT area.

Sevens. Calf raises on curb and merkins.

Mary. Peach Stand called Freddy Mercuries. Some others called a few exercises; I don’t remember which exercises anybody else called. I closed us out with an exercise right at 0600 on the dot.

COT. Peach Stand and Marty Byrde had to leave early. We were down to 5. What is said in COT stays in COT, but I can tell you that we shared some good stuff. Sometimes it’s easier to open up with a smaller number of PAX.

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