FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN
Planting, growing, and serving small workout groups to invigorate male community leadership in South Charlotte.
OUR FOUNDATION
THE THREE Fs OF F3
Fitness is the magnet, Fellowship is the glue, and Faith is the purpose.
1. Fitness
Workouts take place outdoors in all weather conditions—rain, shine, heat, or snow. Led in rotation by participants, workouts adapt to all fitness levels.
2. Fellowship
Strong bonds formed in the Gloom bleed over into 2nd F lunches, coffee socials, and genuine male friendship that combats isolation.
3. Faith
Defined simply as belief in something bigger than yourself. We empower men to give back and lead in their families, workplaces, and local communities.
MORE THAN A WORKOUT.
A BROTHERHOOD.
Every morning in the Gloom, hundreds of South Charlotte men gather free of charge to sweat, hold each other accountable, and build lasting friendships that extend far beyond the workout.
NON-NEGOTIABLE
THE 5 CORE PRINCIPLES OF EVERY F3 WORKOUT
Free of Charge
Never any fees, dues, or subscriptions.
Open to All Men
Regardless of age, background, or fitness level.
Held Outdoors
Rain or shine, hot or cold, 365 days a year.
Peer-Led
Led in rotating fashion by PAX members.
Ends with COT
Every workout concludes with Circle of Trust.
WORKOUT LOCATIONS
FEATURED SOUTH CHARLOTTE AOs
Anvil
Outdoor peer-led workout.
Bagpipe
Outdoor peer-led workout.
Base Camp
Boot Camp (Moderate Intensity)
F3 NATION API
ORG 25124LATEST WORKOUT BACKBLASTS
Swole
WARMUP: Don Quixote's/Sharon Towers Shoulder Circles 2x Voodoo Complexes each side (best well-rounded exercise ever) Runners Stretch Pigeons Arm Flappers/Snovials THE THANG: Sets Reps Rest A1 Double Front Squat 4 6 120 sec A2 Double Clean + Press 5 4 120 sec B1 Side Lunge/ Single 3 8 / side 45 sec B2 Half-Kneeling Press 3 8 / side 45 sec C1 Windmill 3 5 / side 45 sec (rushed the Windmills at the end. Captain America was playing) MARY: No time ANNOUNCEMENTS: Come out for the run/ruck/walk on October 17. Blanks has the link. COT: Blanks did the very entertaining weird but not too weird playlist, Norwegian and around the world death metal, remakes, and night club singers kept the mojo going. Pepsi and Unplugged corrected and coached the timing, as usual. Emoji math wound up filling up 45 minutes almost perfectly. Prayed for the loss of family members, kids' mental health and for strong patient parenthood. Excellent PAX mumblechatter. Springfield nailed it, and got The Hulk.
Firestarter
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs, Runners Stretch, 15 Merkins THE THANG: Station 1: Partner Coupon work. Hammer curls, chest press, overhead press. 2 rounds of each. Station 2: 11’s. Burpees (diamond merkin modifier if needed) and Low Slow Squats. Station 3: 4 Corners. LBCs, Single leg deadlifts, Big boys, Squats MARY: Dolly, Rosalita (sp?), J-Lo’s, Freddie Mercurys, Elbow planks ANNOUNCEMENTS: October challenge is off and running. COT: I was today-years-old when I learned that we always go clockwise for name-o-Rama. Focus your thoughts and prayers on the needs of others more than yourself.
The Super Bowl: Halloween Garage Gauntlet
WARMUP: Loop around the Bowl with some stretching, Muricans, and Pumpkin Pickers thrown in. Definitely no potatoes. THE THANG: Garage gauntlet of mayhem featuring: Floor 1: Epic tug of war where Elsa got a little excited and got thrown harder than a jackolantern the morning after Halloween Floor 2: Kettlebell graveyard featuring Team 1: Farmer's Carry Team 2: Skull crushers, pumpkin squats, etc Floor 3: Pumpkin circle of exploration & trust (very Manly) Floor 4: Two laps around the top! Mosey back with Burpees to let the Q6 catch up. MARY: Circle of PAIN including flutters planks etc ANNOUNCEMENTS: - October Challenge - Roulette will post deets - F3 Elsa taggart are hitting up Mecktoberfest at OMB tonight after 8pm - hit us up if interested COT: Pray for the Cornell community - as HIMs make sure we are standing up for what's right.
WHAT TO EXPECT AT YOUR FIRST WORKOUT
Show up 5–10 minutes early, bring glove liners or work gloves if needed, water, and an open mind. You don’t need to be in shape to start—you just need to post!
- No sign-up required, just show up
- Modify exercises as needed
- Receive your F3 nickname at COT
- Join the South Charlotte Slack group