Tag: slapshot

7s plus 1

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WARMUP: deliberately took time to make sure we did an appropriate warmup

SSH, windmill, butt kickers, high knees, karaoke, broga, toy soldiers

THE THANG:
Mosey over behind service station to leverage the half wall

7s – 7 rounds, 7 reps, 7 exercises
Step ups – 7 each leg
Merkins
Squats
CDDs
Leg raises
Jump squats
Inc merkins
Nur around building

Form was important. Reps weren’t too high that would cause bad form. The desire was to show the guys if you have good form you will be sore / tired faster and chances of injury is less.

Round 7 we did 8 reps of each so that we would reach 400

MARY:
Had a few extra minutes to do some Mary on the wall.
ANNOUNCEMENTS:
Trifecta this weekend
Bethal
4 Bs
Trash pickup
COT:

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50’s the #

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WARMUP:
Mosey around parking lot loop with 2 stops:
15 SSH
10 Merkins
7 Windmills

THE THANG:
8 parking spots in front of Novant
50 Merkins
50 Squats
50 Mountain Climbers
50 Shoulder Taps
50 Burpees
50 Lunges
50 SSH
50 BBS
400m Loop

Complete one parking spot and run a loop.
No specific order, but complete them all.

MARY:
Wall sits while PAX drop for 1 Burpee
3 rounds

ANNOUNCEMENTS:
Bethel Mens Shelter

COT:
Check In with each pax

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4 Corner EMOM avoiding the Harry Teeter dumpster juice

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WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon then mosey the long way to the back side of Harris Teeter.

THE THANG:

4 corners EMOM behind Harris Teeter

Four stations each with a different exercise listed on a white board. PAX made three groups and picked a starting corner. You worked for 1 min as hard as you could then when the buzzer went off you had 20 seconds to get to the next corner and get ready for the next movement. We did this until each group did each corner three times, so three laps.

Then we had a 1 min half time and I followed every white board over to reveal a new movement/exercise listed. Then proceeded to do another three laps in the same fashion.

Laps 1-3 focused on upper body
Laps 4-6 focused on lower body

Laps 1-3 exercises

Push Press with Cindy
Temp Merkins (3 count down)
Bear craws
Shoulder taps

Laps 4-6 exercises

Front Squats with Cindy
Jump Squats
Over head squats with a PVC to keep shoulders engaged
Rapid curb step ups “Butkus” according to the exicon

MARY: flutters until the clock stuck 6

ANNOUNCEMENTS: 4Bs, Bethel, read the letter of news

COT: was had and prayed for

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Funday Friday at the Forge

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WARMUP: Side straddle Hop, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Windmills, Morrocan Night Clubs
THE THANG: Mosey to Tire Shop_3 Exercises for 3 Rounds. Dips, Step Ups, Calf Raises_30 reps…Repeat above with 20 reps_3rd round 10 reps
……..
Mosey to Childcare Center_1st Round_ 25 Big Boys, Bear Crawl, Run to Fire station, 5 Burpees….2nd Round_ 15 Big Boys, 30 Split Squats, Bear Crawl, Run to Fire Station, 5 burpees….3rd Round_ 15 Big Boys, 30 split squats, 10 Mericans, Bear Crawl, Run, 5 burpees…
…..
Mosey to HT Parking lot…..big Cindy carry for 20 yards x 5….40 squats….big Cindy carry for 20 yards x 5….40 squats
…
Ab finisher with 15 reps each….Flutters. Freddy Mercury, Heels to Heaven, LBC’s
MARY:
ANNOUNCEMENTS: Pints and Padres, Bethel Men Shelter
COT:

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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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Taser!

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WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national.

THE THANG:
Thang 1: 7’s
Merkins at the bottom of the “hill” (in parking lot )- NUR to stop sign at the top- jump squats at the top – run back down

Wall sit for some recovery

Mosey to middle of the lot for 4 corners around the islands

Thang 2: 4 corners
Corner 1: shoulder taps
MOT = shuffle L
Corner 2: squats
MOT = karaoke L
Corner 3: mountain climbers
MOT = shuffle R
Corner 4: LBC’s
MOT = karaoke R
Rep count = 20
Completed 4rounds

Had time so added a few mins of yoga/plank sequence moving through: down dog – plank – 6 inches – up dog – side planks – Superman’s

Mosey Back to the wall, where everyone held a wall sit and we took turns stepping out for two burpees.

Mosey back to flag for Mary

MARY: flutters, Freddie mercuries, plank toe-touches, big boy sit-ups

ANNOUNCEMENTS:
#ao-la-grama – lawn service for fort mill care center. Contact Sofrito or check 2F

Bethel men’s shelter next week: signup in slack or contact Float Bridge

American Heart walk – contact sasquatch

COT: yes

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10 Days to School

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WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Goofballs
THE THANG:
Backblast – The Forge
Q: Jason
Workout: Ladder to 10
Distance: Just under 4 miles
Great work by everyone who showed up at The Forge this morning. The focus was simple: keep moving, build the volume, and embrace the cumulative fatigue.
We tackled a progressive ladder workout. After each round, we ran a lap before adding the next movement. Every round started back at the beginning of the ladder, so the reps steadily accumulated while the legs never got much of a break.
The Ladder

  • 1 Jump Squat
  • 2 Lunges
  • 3 Squats
  • 4 Burpees
  • 5 Merkins
  • 6 Big Boys
  • 7 LBCs
  • 8 Carolina Dry Docks
  • 9 Mountain Climbers
  • 10 Side-Straddle Hops (SSH)

Format

  • Round 1: 1 Jump Squat → Run a lap
  • Round 2: 1 Jump Squat + 2 Lunges → Run a lap
  • Round 3: 1 Jump Squat + 2 Lunges + 3 Squats → Run a lap
  • Continued adding one exercise each round until completing all 10 movements.

By the end, we had logged 10 laps for just under 4 miles, while knocking out a full-body beatdown that challenged the legs, core, chest, shoulders, and lungs.
Totals Completed

  • 10 Jump Squats
  • 18 Lunges
  • 24 Squats
  • 28 Burpees
  • 30 Merkins
  • 30 Big Boys
  • 28 LBCs
  • 24 Carolina Dry Docks
  • 18 Mountain Climbers
  • 10 SSH

Message of the Day (MOTD):
Big goals aren’t accomplished in one giant leap—they’re built one step, one rep, and one lap at a time. Consistency compounds. Keep showing up, trust the process, and before long you’ll look back and realize you’ve gone farther than you ever thought possible.
Thanks to all the HIMs who pushed the pace, encouraged one another, and made The Forge stronger this morning.
It was an honor to lead. Aye!
MARY:
ANNOUNCEMENTS:
COT:

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Weinke Retread

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WARMUP: SSH, HW, IW, MERKINS, Big Loop Ruck
THE THANG: Fly by brought @UQ50TPDLH through COT. He was undoubtedly on mile 15 as we mere mortals started our day.

Point to point (COT to the tree)
Pt 1. Manmakers on one side squats on the other. MOT between: Ruck on Yog, OH carry, Lunge Walk.

Pt 2. Merkins and Sealjacks. Same MOT and big loop.

Pt 3. Ruck to the stairs for farmers carry. Back to COT for 3 minutes of Mary (LBCs, Box Cutters, Elbow Planks, a little OYO Stretching.
MARY: mm hmm
ANNOUNCEMENTS: Forgot
COT: Yes. Prayers for family health and peace.

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Partners in the Gloom

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WARMUP: little COP for warm up with 4-6 exercises and 1burpee for Slapshot
THE THANG:
Mosey to apartments and lunge 50 yards
Mosey to Tiny Time day care for some DORA
Lots of stops along the way for Monkey Humpers
Mosey to Grace Presbyterian parking lot for a made up madness
Partner 100 Big Boys while partner runs 50 yards and does 10 merkins

Wrap up with partner hand slap merkins leg raises 3 rounds

Mosey to COT

MARY: she a fine girl
ANNOUNCEMENTS:
FNG Mongoose named for drag racing interests
COT:
Was very moist today

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