Compounds and Snatch Test

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WARMUP: briefly
THE THANG:
KB Compound:

Start at baseline and perform 1 complex each arm of:
Swing, clean, press, snatch, OH lunge, front rack squat.

Carry bell up to next cone, run to opposite baseline and back to bell. Repeat complex 2x each arm.

Repeat up to last cone doing 5x each arm, then work back down to starting line.

Next, PAX completed the 100 snatch test in 5 mins.

Isometric work:
10 around the body
10 swings
10 curls
10 merkins on bell
Repeat x4
MARY: briefly
ANNOUNCEMENTS:
COT:

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Bucket brigade

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WARMUP: We did so nicely, yes.
THE THANG: The world famous three buckets made an appearance this morning. Each bucket contained strips of paper that burdened the PAX with exercises they were not forced to do but all complied. Running to the next bucket, and the next. 1.25 miles were had in total. All enjoyed.
MARY: Finished with the world famous Peter pointers.
ANNOUNCEMENTS: Please look up the grass cutting opportunity at, La Gramma, Fort Mill Care Center, Q’d by Sofrito.
COT: Yes. Plenty to be thankful for!

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Attack of Heart Attach Hill

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WARMUP:
1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x5 IC
– Side Straddle Hop x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
– Power skips
– C-skips
– Sprints

THE THANG:
## 2. HILL SPRINTS & LEGS
**Format:** Sprint up hill → walk/jog down for recovery → 1 leg exercise at the bottom (x20 total, x10 each leg where applicable) → repeat.
**6 rounds — rotate through:**
1. Squats
2. Reverse lunges
3. Knee kicks
4. Forward lunges
5. Calf raises
6. Side lunges
7. No Ruck Squats

## 3. BAG WORK — Back / Abs / Hips (14 min)
**3 rounds:**
– Stiff-leg deadlifts x15 *(neutral spine, hinge at hips — do NOT round the back)*
– Glute bridges or hip thrusts x15
– American hammers x15 (over/back is 1)
– Deadbugs x10 (5each)

MARY:
ANNOUNCEMENTS: Stuff the Bus
COT: Family’s and Safety for Travel

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Loops, loops and loops

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WARMUP: Nope – it's a run/ruck workout
THE THANG: Richard's Crossing to Front Street to Berkshire Heights, loop 1, 2 or 3 times and return the way pax got there.
MARY: No sir – open to all men
ANNOUNCEMENTS: Always
COT: 5th core principle

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Simple and sweaty

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I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to front of school.

21 reps each of clean and presses, bent over rows, and jump overs. Front rack carry bag to end of columns and back. Repeat same 3 exercises but 15 reps of each. Bear hug carry bag to end and back. 9 reps of same 3 exercises then front rack carry down and back.

Next series is walk over push ups, squats with bag on back, and over the shoulders. 21 of each, single shoulder carry down and back. 15 of each, other shoulder carry, 9 of each, then front rack carry down and back.

Over head carry to end of columns. Bag toss to next cross walk. Back to COT and finish with 21 big boys. Solid work by all PAX. Thanks for opportunity @U088CUMTQ05

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Hills have eyes

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WARMUP: mosey down to bottom of Brayden hill
THE THANG: 10 jump squats at bottom of hill
10 merkins at the first street
10 lunges and the parking lot entrance
5 burpees at the top
Run back to the bottom and repeat
MARY:
ANNOUNCEMENTS: yes
COT: yes

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Double trouble at The Rock

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WARMUP: cherry pickers, iws, merkins
THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15 merkins, 15 squats recover run down at bottom 5 burpees and 10 flutters 5 rounds. Mosey to pull up bars 5,4,3,2,1 with 10 bench dips in between each set. Mosey back to Cot for 25 bicycles and 10 big boys
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers for family, marriages and leading our kids

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Very Little Chatter – Sufficient Work

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WARMUP: Jog around the large lot, sans bells then a few warmup exercises.
THE THANG:
Upright Rows x 10
Thrusters x 10
Combine them for the full upright row-thruster..

Overhead carry the bells to opposite corner of the parking lot & partner up:
Partner 1: Farmer Carry both bells up the parking lot, ground them, NUR back.
Partner 2: Elbow Plank.
Alternate then repeat.

Overhead carry the bells to opposite corner.
Single arm rows x 10 each arm
2-arm curls x 20
Tricep Extension x 20

Overhead carry to another corner.
Partner 1: Hold a squat while holding both kettle bells.
Partner 2: Run length of parking lot and back.
Alternate then repeat.

Overhead carry to original corner.
V-Up with kettle bell x 20
Plank pull-through x 10ea side

Overhead carry to the stadium entrance.
1 arm Merkin x 5ea side then repeat
Flutters w/ kettle bell press.

MARY: Throughout
ANNOUNCEMENTS: Yes
COT: 100%

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3rd F July Theme: Conviction

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  • QIC: Cornerstone
  • When: 07/31/2026
  • Posted In: 3rd f, 3rdF

JULY – CONVICTION 🛡️

What do you stand for when standing costs you something?

Conviction is more than having an opinion. It is knowing your non-negotiables and living them out when pressure, comfort, culture, or fear tries to move you.

This month, we are challenging men to examine the foundation beneath their decisions.

Spiritual View

Faith grounded in conviction does not bend every time culture shifts.

Scripture calls us to stand firm, be courageous, and remain faithful—but also to do everything in love. Conviction is not arrogance or aggression. It is obedience carried with humility.

“Be on your guard; stand firm in the faith; be courageous; be strong. Do everything in love.”
— 1 Corinthians 16:13–14

Non-Religious View

Conviction creates stability.

A man without clear principles is easily moved by pressure, approval, emotion, and convenience. A man with conviction knows what he values, what he will protect, what he will refuse, and how he intends to lead.

The Challenge

Identify your non-negotiables.

Where have you been drifting?

What standard have you lowered?

What truth do you need to stand on?

What action needs to match what you claim to believe?

This month is about clarity, backbone, courage, and intentional living.

Know where you stand.

Live it consistently.

Refuse to drift.

#Conviction #F3TheFort #ThirdF #Leadership #Accountability

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