Tag: Small Things

KB BOP for Farmers

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Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because I'm old and need the warmup, plus it's been a long week. Jogging around the parking lot next to the school I was able to watch the cars start to roll in. This energized me which is what I needed. I love F3 workouts for the fellowship; the fitness is a bonus. Time to work.

WARMUP: Moseyed/walked with bells from COT to the large parking lot by the school. Only 2 exercises called: SSH & Burpees. Did these a few times and we were ready to work.

THE THANG: BOP was on display at a light pole, explained the BOP and then had the PAX count off in groups of 4. With 4 groups created I let the PAX know that each group would farmer carry coupons, which were also located at the same light pole, to the other end of the lot and back. Group 1 would carry and upon return would alert Group 2 that it was their turn, so forth and so on. Rotated the farmers carry throughout the workout. Most groups had the pleasure of 4 carries, my group -#4 only had 3 carries. Most PAX made it into the 20rep block of the BOP and a couple of HIMs completed the BOP. Fun was had by all. BOP and coupons for farmer carry listed below:

Farmer Carry Coupons
2 – 45lb plates
2 – 45lb dumbbells
2- 35lb dumbbells
1 – 50lb Ruck + 1 – 50lb bucket

KB BOP Reps & Exercises:
50 – KB Swings – 2 handed
50 – KB Goblet Squats
50 – KB Single Arm Bent Over Rows (25 ea side)
50 – Straight Leg Raises Over KB (count both sides)
40 – KB Dead Lift to Curl to OH Press
40 – KB Goblet Reverse Lunges
40 – KB Lying Pullovers
40 – KB Side Bends
30 – KB Swings – 1 handed
30 – KB Glute Bridges
30 – KB Romanian Dead Lifts
30 – KB American Hammers
20 – KB Snatches (10 ea arm)
20 – KB Plank Single Arm Rows
20 – KB Figure 8s
20 – KB Big Boy Situps
10 – KB Thrusters
10 – KB Man Makers
10 – KB Halos (each direction)
10 – KB Around the Body Passes (each direction)

MARY: No Time

ANNOUNCEMENTS: Bethel Men Serve, 4Bs, Trash Pickup

COT: STK!

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Trip Down Hominy’s Memory Lane

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Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC

Farmer’s carry to Hominy’s old classroom. Stop along the way and complete exercises from the list.

AMRAP (as many rounds as possible)

40 reps Exercise
30 reps LBC
20 reps Exercise
10 reps Merkins
Farmer’s Carry from end of the sidewalk to new gym

List of Exercises:

  1. KB One Arm Row (rep count for each side)
  2. KB American Hammer
  3. KB Swings
  4. KB Overhead Press
  5. KB Goblet Squat
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Carry the weight

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WARMUP: The usual suspects.
THE THANG:
Told the PAX the plan:

20×3 Overhead press
20×3 Curls
20×3 Swings
20×3 Lawnmower pulls
20×3 Hammers

Mosey down the parking lot and lunge/toy solider up between EACH set.

Total rep count: 300 (some say 500)
Weight per PAX: 35lbs
Total: 10,500lbs

MARY: She was present and each PAX said Hello.
ANNOUNCEMENTS: Bethel shelter always an opportunity, trash p/u, chatter about qsource.
COT: Prayers for loved ones and patience throughout the day.
In cadence Lord's Prayer.
Great way to start the Monday and the week.

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KB Escalator

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WARMUP: Vatiety
THE THANG: Escalator KB swings, goblet squats, burpees, rows
Circuit-straight leg deadlifts, merkins, tricep extensions, curls
Partner farmer carry and LBCs
MARY: Ab fun
ANNOUNCEMENTS:
COT: prayers for healthy families and praises for anniversaries

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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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Ruby Slipperless

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WARMUP: As the core principle states, warmup exercises were led by each pax leading in a rotating fashion.
THE THANG: Ruby S. was under the weather this am so everyone chipped in. Made up an 11, with manmakers and squats with murder bunnies as the mode of transport. Good times were had by all on that.
Re-circled up for 8 rounds of 10 second grandbaby holds.
MARY: Finished going around the circle Mary Style but with KB’s.
ANNOUNCEMENTS: There is a convergence tomorrow at WEP at 0515 if you haven’t yet heard.
COT: All the things.

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Smokin Kettlebell Beatdown

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

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
Lawnmower (each arm)
After each Step: Mosey around parking lot with KB

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB American Hammers (with KB, 2-count = 1)
15 KB Deadlifts
20 KB Chest Press

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Tricep Extension

MARY: She fart sacked this morning
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Cool Breeze

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WARMUP: SSH, Merkins, MNC
THE THANG: PICK UP EVERYTHING and head to the front of the school at the crosswalk. 10 manmakers farmer’s carry coupon of your choice towards COT and stop at the other crosswalk. 10 OH Press. Switch hands and farmer’s carry back. Repeat 4 times substituting exercises at each end. Partner up. 100 merkins as partner farmer’s carries two coupons down and back. Then LBCs with a rifle carry down and back. PICK UP EVERYTHING and head back to COT for round robin u call it Mary.
MARY: 👆
ANNOUNCEMENTS: Q School with @UGND8G4TD, Bethel Men’s 10/1 with @U083QU67RF0 Convergence at WEP next Tuesday.
COT: 👍 Many prayers.

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