Tag: Shield

Hot Potato

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There are times in our lives when we must be ready to act, even if we are not fully prepared. We must rely on our experiences and take the best action/make the best decision with the information we have. A Hot Potato workout gives each PAX an opportunity to lead when they may not be prepared for it. This is what we did today. Each person had roughly 5-10 minutes to run a part of the workout.
WARMUP: YHC ran the warm-up with a mosey, SSH, windmills, strawberry pickers, and some stretching.
THE THANG: First up was Headspin with some wall work. Then Shield took us over to the benches for, you guessed it, some bench work. Harry Carry took us to the bars and blocks for some work there. Teddy took us back to the parking lot where we ran up and down the hill for a round of 7's with jump squats and calf raises. YHC had us do some work on the way back to COT as we crossed each line of the parking spaces from one end of the lot to the other.
MARY: There was a good mix of Mary throughout, so we didn't make any extra time for it.
ANNOUNCEMENTS: Bethel, Tortoise & Hare, read your newsletter.
COT: Round Robin.

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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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Army Staff Sgt Steve Butcher Jr

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WARMUP: ssh, WM, MNC
THE THANG:
AMRAP:
3 (# tours of duty) – Burpee
5 (month of death) – jump squat
23 (day of death) – big boy sit ups
27 (age) – plank jacks
97 (high school graduation yr) – yards run

Completed ~15 rounds
MARY: yep
ANNOUNCEMENTS: newsletter

COT: https://thefallen.militarytimes.com/army-staff-sgt-steve-butcher-jr/2793024

Army Staff Sgt. Steve Butcher Jr.| Military Times

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1 minute timer with ABS and Running

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Did a little warmup and then off to the field. It was wet so found dry ground. You’re welcome. Did some sprints across field and moved into core workout. 1 min of exercise then run the field. We did LBCs, Flutters, penguins, chopsticks, slow Freddy Mercurys, elbow plank, and a few others. Headed to wall for peoples chair and 10 merkins per pax. 5 burpees. Headed to COT for final abs and close out.

ANNOUNCEMENTS: trash pickup and bourbon tasting

COT: lots of 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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Not Exactly Comfortable…Good

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WARMUP: Run around the parking lot and end up at the bottom of the hill by the elementary school.
Jump Squats, SSH, Wind Mills

THE THANG: Ok, here's the deal. We're going to do things we've all done before however, we're going to do them in a sequence that is going to test our cardiovascular ability and muscular strength.

Sprint up to the entrance to the pull-up bars:
10 Merkins, 10 Squats, 10 Pull-Ups, Jog Down & plank for the six.
Sprint up again and this time, 8 of everything then jog down and plank.
Sprint up again and this time, 6 of everything then jog down and plank.
Spring up again and this time, 10 again of everything then stay at the top.

Now…the CINDY portion:
20 Thrusters & 20 American Hammers (no cindy)
Jog down to the stop sign and back
20 Tricep Extensions & 10 Man Makers
Jog down to the stop sign and back
20 Bent-Over Rows & 20 Simbas
Hold a squat and 20 Overhead Press (Crowd Pleaser)
Jog down to the stop sign and back
10 Core Wood Chops (Left & Right) & 10 V-Ups
20 Curls & 20 Calf Raises
Jog down to the stop sign and back

Return the cinderblocks and get back to a pull-up bar
5 Pull-Ups & 10 Knee Ups
Short Rest
5 Pull-Ups & 10 Knee Ups
Short Rest
1min Dead Hang

Back to COT for a little more Mary

MARY: Absolutely
ANNOUNCEMENTS: Right now, it's about Bethel signups.
COT: 5th Core Principle

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Hero WOD – The Steve

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WARMUP: SSH, Cherry Pickers, Windmill, down dog, honey mooners, the lizard stretch.

Mosey to ROTC building and everyone grabbed a Cindy then mosey back to the flag.

THE THANG: Hero WOD for my father in law Steve. He is the reason I got into CrossFit years ago and once I quit doing that I got really out of shape. Found out about F3 and when I told him about it he was so excited for me. Pushed me to go all in and no quit, even brought me a workout rack from PA so I could do stuff at home as well. He pushed me to be better in all three F’s as well as to be a better husband and father.

He loved “grunt work” as he called it and he taught me more about construction in 12 years than most people get to know in a life time so only fitting everything was done with a colder block. He passed away at 55 so we did 5 sets of 5 exercises while listening to his favorite 80s hair metal bands.

5 rounds of 5 exercises all done with cinder blocks

Reps were 25,20,15,10,5
After each set of reps we ran about .1 mile

We started each exercise together so those who finished early held plank or Al Gore until 6 was in.

Exercises

Bent over rows
Push press
Power cleans
Squats
Thrusters

After we walked our Cindy’s back and moseyed to the flag for COT

MARY: had a little lamb to take care of so was not present today.

ANNOUNCEMENTS: Convergence tomorrow, bethel this week, read your letter of news

COT: was had and discussed

Hero WOD - The Steve

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