WARMUP: Side-strattle hop, high knees, arm circles, hip openers
THE THANG:
· Duck, duck, goose
· Pyramid involving squats, curls, push press, and back rows
MARY:
ANNOUNCEMENTS: Volunteer
COT: Praises for support and community
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
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
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.
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
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.
WARMUP: Brief tour of our 0.25mi loop
THE THANG:
50 burpees
400m run
100 merkins
400m rub
150 lunges
400m rub
200 squats
400m run
150 lunges
400m run
100 merkins
400m run
50 burpees
I believe all pax made it through at least half. Nobody got to the last burpees.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yes
THE THANG: 3burpee kbell chase, peoples chair w kbell pass, it’s pain o’clock
MARY: in a rotating fashion
ANNOUNCEMENTS: read you news letter
COT: always
Warm-ups began with some SSHs, WMs, IWs.
Next, Partner exercise – partner 1 farmer carried sandbags around the small parking lot loop, partner 2 ran in the opposite direction and switched out when they met up. Two laps were completed.
Next, we carried the bags around the big loop, stopping at the rock, the big tree
, and side parking lot for exercises:
Press, V-up press, over shoulder toss, pull through, Simba, bent over row.
Bag toss from the start of the sidewalk to the cross walk. Rinse and Repeat
Back to COT.
WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Mosey to some curb merkins in cadence
BurpBackMountain
THE THANG:
The Sheldon Cooper
10 burpees, 10 squats, 10 merkins, 10 big boy sit-ups, run .3 miles around park to halfway point and complete
9 burpees, 9 squats, 9 merkins, 9 big boy sit-ups, run .3 miles back to Amphitheatre. Repeat with 8, then 7, then 6…
MARY:
Fear of being alone is why I come out to F3 and to give other men the opportunity to push themselves to be better. I want to be around others that will help me improve and to be held accountable.
Flutters led by Dark Helmet for 1 minute
ANNOUNCEMENTS:
COT: