Tag: Shield

1 minute timer with ABS and Running

Leave a comment

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

TClap |
0

FORTeen Years

Leave a comment

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

TClap |
0

Not Exactly Comfortable…Good

Leave a comment

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

TClap |
0

Hero WOD – The Steve

Leave a comment

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

TClap |
0

If You Can’t Do It, Don’t Q It

Leave a comment

Well, the Site Q (YHC) has been doing a slack job recently and figure out I didn't have a Q for this morning so I decided to take it on. I'm a be believer in "If you can't do it, don't Q it" so given my current set of injuries, we focused on running and abs.

WARMUP: Run around the school and we stopped at the benches by the carpool enterance.
10 Step-ups each leg
10 Merkins in Cadence
Windmills
Head over for our date with Cindy & the Hill
THE THANG: 7's- 1st set was chest press, then run downhill for big boys. Nur back up.
Second set of 7's after completing that was curls and 4-count flutters. We did 2 sets since Marty Byrd thought we would do 11's, and I told him we wouldn't do such a high number at once. I didn't say anything about the total.
By the end, we were at 2.6 miles, and I wanted to get to 3, so we ran around the perimeter of the parking lot before heading to COT.
MARY: LBC's, Box Cutters, Freddys, Heals to Heaven, Flutters.
ANNOUNCEMENTS: Bethel serve on 10/1- Get signed up.
Convergence 9/29 at WEP
Trash pickup in Q4
Christmas party will happen sometime in the not-so-distant future.
COT: Round Robin of prayers and praises.

TClap |
0

Bells, Bags, and Burpees

Leave a comment

WARMUP: stretching, washers, grass pickup, iron cross
THE THANG: 400 m run with weight, 30 lateral burpees, 30 lunges each leg, 30 kettle bell swings, rinse and repeat going down to 10 reps and back up again for extra credit
MARY: planks, merkin hold at 6”
ANNOUNCEMENTS: newsletter, convergence coming up
COT: Remember Vietnam vets, families and marriages

TClap |
0

2nd Annual F3 The Fort 9/11 Memorial Stair Climb

Leave a comment

9/11/2001 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day.

This was the 25th anniversary of that horrible day.

110 stories / floors per tower
Approx 2,071 steps in each tower
1,100 – 1,200 ft elevation gained per tower
2,753 souls from both towers perished

The football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with 34 steps. Going up then down each of the 6 rows gets you 204 steps, which is one round. Repeat that 10 times, or 10 rounds, +1 more row, you have 2074 steps. But we are going for elevation gain, not step count. By doing at least 14-15 rounds of NaFo steps, everyone hit the mark on elevation gained and over 2,100 steps.

Some were slick (no ruck), some wore rucks or weight vests, some had sandbags, some did a combo of all the above. We launched at 0600, and were done by 0730. Excellent work by everyone involved.

If we fail to remember significant events in our history, we are destined to eventually repeat them. NEVER FORGET.
This will be back again next year, hopefully closer to 9/11.

SYITG
-NASA

TClap |
0