Tag: Resort Wear

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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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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Sandbag Party

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WARMUP:

  • 20 Side Straddle Hops
  • 15 Windmills
  • 15 Moroccan Nightclubs
  • 15 Hillbilly Walkers
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Low & Slow Squats

THE THANG:
Ruck & Bear Crawl

  • 1 lap around the school with a sandbag shouldered
  • Bear crawl across the parking lot + 4 shoulder taps at every striped parking area
  • Lunge walk back
  • Bear crawl across the parking lot + 3 Merkins at every striped parking area
  • Lunge walk back
  • 1 lap around the school with a sandbag shouldered

Sandbag & Ruck Work

  • 10 Sandbag Curls
  • Reverse Sandbag Drag across the field
  • 10 Sandbag Curls
  • Reverse Sandbag Drag back across the field
  • 10 Sandbag Curls
  • Sandbag Toss across the field
  • 10 Sandbag Curls
  • Sandbag Toss back across the field
  • 10 Sandbag Curls

Finisher – Rucks & Sandbags

  • 15 Sandbag High Pulls
  • 15 Ruck Squats
  • 10 Ruck Dips
  • 30 Calf Raises

Abs workout
American hammers, flutters, box cutter
MARY:
ANNOUNCEMENTS: Bethel men’s shelter, fort mil care center
COT: prayers for family and friends

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The daily

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WARMUP:

  • Mosey around the big loop
  • Mountain climbers
  • Windmills

THE THANG:
10 second rests between sets
1 – Curls (12 reps x 3)
2 – Lying triceps extension (12 reps x 3)
3 – Overhead press (12 reps x 3)
4 – Side bends (L/R) (12 reps x 3)
5 – Bag press (12 reps x 3)
6 – Laying bag pullovers (12 reps x 3)
7 – Wrist rolls (12 reps x 3)
8 – Single leg rotation twists (12 reps x 3)
9 – Squats (12 reps x 3)
10 – Romanian deadlifts (12 reps x 3)
Mosey with the bag around the small loop
11 – Calf raises (12 reps x 3)
12 – Glute push (12 reps x 3)
13 – Leg lifts (12 reps x 3)
14 – Bent over rows (12 reps x 3)

MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

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Citius, Altius, Fortius

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WARMUP:
Warmup

  • SSH x 30
  • Imperial Walkers x 20
  • Toy Soldiers x 20
  • Side Lunges x 15 each side
  • World’s Greatest Stretch x 5 each side

Dynamic Prep:

  • High Knees (20 yards)
  • Butt Kickers (20 yards)
  • A-Skips (20 yards)
  • Karaoke (20 yards each direction)

Kettlebell Activation:

  • 10 KB Deadlifts
  • 10 KB Goblet Squats
  • 10 KB Swings (focus on hinge)

THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:

  • KB Goblet Squats x 15
  • KB Swings x 20
  • 40-yard Sprint
  • Broad Jumps x 10

Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:

  • KB Deadlifts x 20
  • KB Reverse Lunges x 10 each leg
  • KB “Around The World” x10 switch every 2
  • Bear Crawl (20 yards down & back)

Block 3: “Anchor Leg”
Descending Ladder (10 → 1):

  • Jump Squats

After EACH round:
→ 50-yard Sprint

MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk

COT: healing, Mental Health, Knowledge & Wisdom

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Sand bag shenanigans

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WARMUP: briefly. We worked on merkins.
THE THANG:
With a partner:
Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw. Come back other direction switching roles.

Descending ladder – at each cone:
X cleans, X thrusters, X upright rows.
10/10/10, 9/9/9 etc down to 1/1/1 advancing to each cone.

As a group, we took a lap around the school. Every PAX had their 40-60lb bag, 1 PAX carried 100lb ball. At spots specified by Q, all pax did 10 squats. Trade the ball and keep moving. Every PAX carried the ball.

MARY: brief
ANNOUNCEMENTS:
COT:

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Ring Around the Rosie

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WARMUP:
## 1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x10 IC
-Windmill x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
-A-Skips
-B-Skips
– C-skips
– Power skips
-Jog
-Run
– Sprints

THE THANG:
##Ring around the Rosie (30 mins)
SPRINT → EXERCISE → RUN → EXERCISE → SPRINT → EXERCISE
Wait for a partner to race before sprinting
15x Squats > Sprint
10x E Fwd Lunge
10x E Rear Lunge > Sprint
15x Billy Cannon
15x Squat Jumps > Sprint
10x E Speed Skaters
15x Plank Jacks > Sprint
25x E Mountain Climbers
15x Merkins > Sprint
15x Carolina Dry Docks
20x Overhead Arm Claps > Sprint
20x Overhead Arm Claps
Jog back to COT

##Love Triangle (15 mins)
3 to a group minimum
Watch for perfect Form or punishment
If watcher doesn’t call them out for bad form, they they get punished

Exercises

  1. 15x Squats
  2. 10x E Forward Lunges
  3. 10x E Rear Lunges
  4. 15x Squats
  5. 15x Merkins
  6. 10x Hand Release Merkin
  7. 20x American Hammers
  8. 20x Flutter Kicks

Punishment
Sprint 25 Yards & Broad Jump Back
(Step Squat if unable to broad Jump)

MARY:
X’s & O’s
Gas Pumps
Superman’s
Box cutters
Flutter kicks

ANNOUNCEMENTS:
Big Red Bus
Trash Pickup

COT:
Sobriety
Family

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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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Physical Readiness Teast

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WARMUP: dynamic
10 Wind mill
5 bend & Reach
THE THANG:
1 mile
1 stop (20 low slow squats, 10 hand release merkins, 30 American hammers)

Competition test
1 minute ARAP Merkins
1 Minute ARAP curlups
1.5 mile run
MARY:
ARAP
10 Merkins
20 Squats
30 Crunches

Flutters
Merkins
Big boys
ANNOUNCEMENTS:
COT: prayers for new beginnings for people.
Eagle Claw going to The Citadel

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Carry the Load

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10 men carried heavy things on a sweaty Wednesday morning at the Sink. Here’s what we did:

Warm-up

  • 10 Low Slow Squats (IC)
  • 10 Imperial Walkers (IC)
  • Front Fold Stretch
  • Side Stretch

Mosey to flag pole

The Thang
The PAX brought a ruck, sandbag, and kettlebell each for a large loop carry then exercise routine. It looked like this:

Round 1

  • Carry your ruck, bell, and sandbag for 1 lap followed by
  • 30 Calf Raises, 30 KB Swings, and 30 Merkins

Round 2

  • Carry 2 items for 2 laps followed by
  • 20 Curls, 20 Flutters w/ a Press, and 20 Squats

Round 3

  • Carry 1 item for 3 laps followed by
  • 10 Burpees, 10 Sit-up to Press, and 10 Bench Press

NMM
We often ask God to lighten our load, but sometimes He strengthens us by teaching us how to carry it. That looks like showing up when you’re tired. It means investing in others even when you see little results. It means leading when recognition is absent. It means remaining faithful to your mission instead of being fixated on measurable success.

Keep going, especially when it’s tough. The process is shaping you into a stronger man.

-IJ

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