Tag: Suplex

Chilly Monday Bread Maker Beatdown

Leave a comment

WARMUP: SSH,IW,Hillbilly, Cherry pickers, Runners stretch, Down dog
THE THANG:
Mosey to Forest Creek Football field.

  • 2 lengths of the field.

Length 1: lunge walk 10 yards, Catalina wine mixers, increasing reps by 2 every 10 yards. After 50 yards, switch to Dragon walks and jump squats, decrease reps by 2 every 10 yards.
Repeat the process for another length with skips/big boys & karaoke/freddie mercurys

  • Bearmuda Triangle: Bear crawl to 1st cone, 1 burpee, Bear crawl to 2nd cone, 2 burpees, Bear crawl to 3rd cone, 3 burpees. Repeat for 3 total laps.
  • Partner work, 1 runs 50 yards while other performs the exercise. Plank, Al Gore, Plank, Al Gore, Flutters
  • 4 Corners of Merkins. Diamond, wide arm, staggered, ranger. Then mosey back to COT

MARY:

  • Heels to heaven
  • Metro sit ups
  • Navy seal sit ups
  • J-Lo’s
  • Pickle pointers

ANNOUNCEMENTS:
-Bethel sign up genius is live in Mumblechatter
-Q school tomorrow
COT: Prayer requests and close out

TClap |
0

KB BOP for Farmers

Leave a comment

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!

TClap |
0

Burning rubber versus burnout

Leave a comment

Warmup:
Motivator(½),  Imperial-Squat-Walker, Fruit Picker, up+down dog, Merkins
Violator (1 series only)
* @U07LMG5PDQU with the quote of the morning in the name-o-rama video… “We should rebrand this (the violator), it’s actually kinda nice”

Mosey to JROTC area w/ stop @ benches (Bulg.-split squat-twist-to step up: 5x each leg)

Thang: rotating Stations w/ timer (45 sec on / 15 sec rotate)
Big Tire – Sledgehammer
Big Tire – bounce
Biggest Tire – Flips
Small tire – Tantrum twists
Cindie – Manmakers, BBSU/Simba, curls, flutter-press

Mosey back for 5:30

Discussion on the nature of being tired (physically, emotionally, spiritually), how to recognize, avoid collateral damage from, and productively move forward.
MARY: PAX called AB-lab
ANNOUNCEMENTS: Bethel serve, 4Bs
Other newsletter type stuff

COT: prayers for those suffering, physically, those struggling to find work or satisfaction within current jobs, and so forth, all lifted up to the Lord

TClap |
0

Carry the weight

Leave a comment

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.

TClap |
0

Keep Moving

Leave a comment

WARMUP:

  1. Moroccan Nightclub
  2. SSH
  3. Windmill
  4. Cheeri Picker
  5. Imperial Walker

THE THANG:
Station #1
Kettlebell Swings
Kettlebell Tricep curls
Kettlebell Deadlift
Kettlebell Clean and Press

Round 1 – 10 each exercise
Round 2 – 15 each exercise
Round 3 – 20 Each exercise

MOT – Mosie with Around the World

Station 2
Kettlebell Goblet Squat
Kettlebell Goblet Lunge
Kettlebell Goblet March each leg
Kettlebell Situp with Overhead Press

Round 1 – 10 each exercise
Round 2 – 15 each exercise
Round 3 – 20 Each exercise

MOT – Mosie with Tricep Curl

Station 3 (without Kettlebell)
Merkin
LBC
Shoulder Taps (one shoulder)
Side Straddle Hop

Round 1 – 10 each exercise
Round 2 – 15 each exercise
Round 3 – 20 Each exercise

MOT – Mosie with overhead carry

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Slow Burning Beatdown 🔥

Leave a comment

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

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

Flight of the Mumblecheese

Leave a comment

WARMUP: Short lap mosey. SSH, Windmills, IW, HW, Casbah #2s
THE THANG: 3 rounds: Merkins, Squats, LBCs, CDDs, 🇺🇸Hammers
3 rounds Burpees, 🇺🇸 Hammers, Lunges, Mountain Climers. Short lap mosey. AMRAP (not really) 10 reps: Merkins, Squat Jumps, Freddie Mercs, Plank Jacks.
MARY: Dealers choice.
ANNOUNCEMENTS: Bethel is Mexican Night
COT: Affirmative

TClap |
0

Queen Cindy

Leave a comment

WARMUP: Exactly 1 4-count SSH
THE THANG: Mosey to some benches, 10 each of Irkins, Dirkins, Dips, Step ups (each leg) and squats. Mosey more to the ROTC Cindy’s grabbed one and passed around. Started off with 20 Curl-Squat-Thrust, and offset merkins mosey around lot, 20 each presses while flutter, big boys under weight and hammers. Mosey around lot. Last up “Marty Tysons” Marty Byrde idea of Mike Tyson, one limb on Cindy, Mike Tyson, pivot to another limb up. All four limbs is one round, a few of those. Put Cindy’s back, made sure the red Marine logo faced out. Moseyed to Suplex’s classroom, took his picnic bench to the yard. All blessed the table with sweat with Irkins and Dirkins then put table back. Moseyed back to benches, repeated earlier visit
MARY: 2nd 30 was discussions on our Queen and what we can do to keep our various consumptions in check.

TClap |
0