HIIT Workout

WARMUP (at the flag)

  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Butt Kickers
  • 20 Moroccan Night Clubs
  • 20 High Knees

Run to the SBUX parking lot

  • 20 Big Boys
  • 20 Wacky Jacks (or SSH's)
  • 20 Walking Lunges
  • 20 LBC's
  • 20 Seal Jacks

Run to the Hotel / Stairs / EPIC

THE THANG: Partner up! (Chipper)
Round 1:

  • 60 Rocket Push-Ups (hand release), then run stairs
  • 120 Jump Squats (squat + calf raise), then run stairs
  • 240 Flutters, 2:1 count, then run stairs

Round 2 (halved):

  • 30 Rocket Push-Ups, then run stairs
  • 60 Jump Squats, then run stairs
  • 120 Flutters, then run stairs

Round 3 (halved again):

  • 15 Rocket Push-Ups, then run stairs
  • 30 Jump Squats, then run stairs
  • 60 Flutters, then run stairs

Back to COT for a bit of Marry

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Light pole accumators…from Georgia?

WARMUP:
Worked our way to the starting light pole, stopping every 100 yards or so to do a warm up exercise.

THE THANG:
8 light poles. One exercise per round. Each round we did the one exercise where the number of reps matched the light pole number (1, 2, 3, 4, >> 8 ). Moseyed between, and then all the way back from 8 to 1.

Exercises included merkins, Freddie Mercuries, shoulder taps, and other fan favs.

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Time to go dancing!!

WARMUP:
20 Moroccan night moves
20 Windmills
20 Pickers
20 Walkers
X2

THE THANG:
DORA:
100 Lunges
200 Squats
300 Flutters
Other runs to bench for 10 dips

4 corners:
20 LBC
20 Big Boy
20 Plank hold
20 Dealers choice
X5

MARY: was not available
ANNOUNCEMENTS: Bethel, Litter p/u
COT: Round the horn of personal "check in".
How you doing?
Mentally
Emotionally
Physically
Spiritually

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Pre-launch

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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1 minute timer with ABS and Running

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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Slow Burning Beatdown 🔥

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

The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 20 Squats
Corner 3: 30 Big Boys
Corner 4: 40 Calf Raises
➡️ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners

2. Partner Work:
P1: Plank
P2: 20 Carolina Dry Docks, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Flutters / partner holds 6 inches
20 Mountain Climbers / partner holds plank
P2 can't complete holds, both Ps do 5 Burpee Penalty

3. Dora:
Partners:
100 Peter Parkers
200 Shoulder Taps
300 LBCs
➡️ One partner works, the other jogs 25 yds and back.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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FORTeen Years

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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Counting down from 100

WARMUP:
Ran around the back of the school, stopping along the way for various warm-up COPs.

THE THANG:
Ran back and forth from one parking lot to another, doing each of these exercises.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
50 LBCs
40 Merkins
30 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

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Coupons rock

WARMUP: side-straddle hops, imperial walker, hill billy walker,Parker Peter,Peter Parker
THE THANG: mosie to steps side
MARY: coupons

  1. Over head -100
  2. Sqad -100
  3. Bent over -100
  4. Around the world -100
  5. Skull crush -100
  6. Crawl to side and other partners burpees – 100

ANNOUNCEMENTS: Bethel Oct -1
COT: Pray for family, marriage, sick and parenting wisdom

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