WARMUP: yes
THE THANG: running
MARY: no
ANNOUNCEMENTS: yes
COT: yes
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
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
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: some
THE THANG: some did some, some did double digits
MARY: some
ANNOUNCEMENTS: some
COT: yes
I improvised this plan
Warmup exercises, slightly off from the normal warmup location.
Slow mosey around the grounds, around Lowe’s towards the Chick-fil-a parking lot. Stopped to do some extended planks, stopped to do a few exercises in cadence.
At the Chick-fil-a parking lot. Did an 80-160-240 DORA. Merkins. Squats. LBC.
I didn’t do burpees because I am fundamentally opposed to burpees in a moderate workout. However, before I finished explaining that, some PAX already cranked out a couple of burpees.
Bear crawl across the Chick-fil-a parking lot.
Mosey back to COT area.
Sevens. Calf raises on curb and merkins.
Mary. Peach Stand called Freddy Mercuries. Some others called a few exercises; I don’t remember which exercises anybody else called. I closed us out with an exercise right at 0600 on the dot.
COT. Peach Stand and Marty Byrde had to leave early. We were down to 5. What is said in COT stays in COT, but I can tell you that we shared some good stuff. Sometimes it’s easier to open up with a smaller number of PAX.
WARMUP: admiring my handy work on the new base for the flag
THE THANG: after oooo-ing and awww-ing for quite some time, we ran
MARY: did not give a rats tail about my handy work
ANNOUNCEMENTS: 6@6 has a new spot to put the shovel flag, Kingsley approved
COT: circled around the shovel flag, with its new base
WARMUP:
Warmup
Dynamic Prep:
Kettlebell Activation:
THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:
Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:
Block 3: “Anchor Leg”
Descending Ladder (10 → 1):
After EACH round:
→ 50-yard Sprint
MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk
COT: healing, Mental Health, Knowledge & Wisdom
WARMUP:
THE THANG: 3miles out and 3 miles back – two options to choose.
MARY: None
ANNOUNCEMENTS: yes
COT: Prayers
WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round.
THE THANG: Mosey to the curb on the side of Persis
10 Mike Tysons
20 Squats & 20 Squat Pulses
Over to the curb on the side of Lowe's & PAX line up on the curb. The man on each end of the line will bear crawl out 15yds, perform 3 Diamond Merkins and bear crawl back. The rest of the PAX will hold a plank. Perform this until all men complete 1 crawl round.
Run behind Lowes to the front of the garden center & circle up
20 Wheezie Jeffersons
20 Flutters
10 X's & O's
20 Freddy Mercury's
10 X's & O's
Back to the lot on the side of Persis
20 Standing Lunges each leg
10 Jump Squats
10 Mike Tysons
It was now 0543 and I ran out of material….AGAIN.
So we ad-libbed with more running, burpees, core work and merkins. It's up to the PAX to decide the effectiveness of both the Weinke and the ad-lib.
MARY: See Above
ANNOUNCEMENTS: Trash Pick Up, Excavation, Bethel
COT: 5th Core Principle