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
Firestarter
After 50 years on the planet, I have learned that time with friends and family is the most important. We spend too much time rushing to the next thing. Slow down and lean into the present.
Houston Ridge
WARMUP: THE THANG: Always simple. Run 5 miles in a direction and make it back without losing anyone. MARY: ANNOUNCEMENTS: COT:
Swole Iron Volume Week 4 - DELOAD!!
10 PAX hit the gloom for Week 4 of Iron Volume — our deload week. Same weight, half the sets, maximum rest. Turns out Fotomat picked a pretty good week to make his return. He’s been out of the gloom for a bit, but jumped right back in like he hadn’t missed a beat. Pepsi returned from his travels — both work and celebrating 25 years of marriage. Congrats! Emoji somehow posted after working until 2 AM and still showed up bringing his usual energy. Amazing. The reduced volume meant something unusual happened at Swole: we had five minutes left. voodoo stepped up to correct this oversight by leading us through some secret bonus ab work. Deload does not mean relax. The playlist was a chronological coming-of-age tribute to my love of EDM, spanning the old-school stuff from 1986 through 1999, with enough rock mixed in to keep The Worm from revolting. Unplugged was fully supportive despite not being as familiar with these bangers as I thought he’d be. Benny claimed he’d heard these hits in college, but Uncle Leo was quick to point out that those were probably remixes. :joy: Springfield added that bad ’80s music is apparently very popular in Chile, where he spent some time working. I’m choosing to interpret that as an endorsement. The Weinke Warmup Block A — Double Front Squat 2 sets × 6 reps 120 sec rest Block B — Double Clean & Press 3 sets × 4 reps 120 sec rest Block C — Single Front-Rack Reverse Lunge 4 sets × 8/side 120 sec rest Block D — Single-Bell Crush Press 2 sets × 10 reps 120 sec rest Block E — Carries Down / Back / Down / Back 40 sec work / 60 sec rest Suitcase, rack, or waiter Block F — Secret Core Five bonus minutes of core. Week 4 Day 1 in the books. Same weight. Half the sets. Full rest. Trust the process. Next week we start building the volume back up. :muscle: ANNOUNCEMENTS: Adventure Quest. Check out or add to our Google Event Sheet https://docs.google.com/spreadsheets/d/1bSr64ar_zIEsBfyjBoZFynLx663Zr9h0ODqs1mbuKyw/edit?usp=drivesdk COT: YHC took us out.
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