The Phoenix
Date: 2026-09-10 AO: The Phoenix Q: wildturkey , PAX: Ol’ Dirty Bastard, midriff, Franky, Prince Harry, Starch, David Bouy, Old Bay, wildturkey, D’ DoctoR, Ducky, taggart, SweetWater, Roulette FNGs: None COUNT: 13 THE THANG Warm-up – Side Straddle Hops (SSH) – Imperial Walkers (IW) – Steve Earls – Plank Jacks – Mountain Climbers – ‘Merican Push-ups Goodwill Trucks – ‘Merican Push-up Complex Banquet Hall – Big Boy Sit-Up (BBSU) Complex – 7s: Jump Squats & Burpees The Return – Repeat ‘Merican Complex – Bear Crawl & Backward Run 4 Corners – Corner 1: 7 Inchworms – Corner 2: 14 Romanian Deadlifts – Corner 3: 21 BBSU / Sky Humpers – Corner 4: 28 Carolina Dry Docks Finisher – Relay Race
MOLESKIN: Curing the Loneliness Epidemic Today at The Phoenix, we are reminded of an invisible epidemic. The U.S. Surgeon General has warned that loneliness carries a health risk equivalent to smoking 15 cigarettes a day. For men, the numbers are especially stark: – Over the past three decades, the percentage of men reporting they have no close friends has quadrupled. – Close male friendships directly buffer against depression and anxiety, helping regulate cortisol (stress hormones) and building psychological resilience. – Yet, social isolation remains one of the primary drivers of male mental health struggles. Men are far less likely to seek traditional therapy, making peer-to-peer accountability critical.
This is precisely why F3 exists. We don’t post at 5:30 AM just to do push-ups or bear crawls—we post because isolation is easy, but community saves lives. When you show up, lock shields, and suffer through 7s or a relay race together, you are building bonds that last.
Thank you for letting me lead today, gentlemen. Keep checking in on each other beyond the Circle of Trust.
Announcements Mile High Race Sat. Waxhaw Scavenger Hunt Terror Trails
MOLESKIN: Curing the Loneliness Epidemic Today at The Phoenix, we are reminded of an invisible epidemic. The U.S. Surgeon General has warned that loneliness carries a health risk equivalent to smoking 15 cigarettes a day. For men, the numbers are especially stark: – Over the past three decades, the percentage of men reporting they have no close friends has quadrupled. – Close male friendships directly buffer against depression and anxiety, helping regulate cortisol (stress hormones) and building psychological resilience. – Yet, social isolation remains one of the primary drivers of male mental health struggles. Men are far less likely to seek traditional therapy, making peer-to-peer accountability critical.
This is precisely why F3 exists. We don’t post at 5:30 AM just to do push-ups or bear crawls—we post because isolation is easy, but community saves lives. When you show up, lock shields, and suffer through 7s or a relay race together, you are building bonds that last.
Thank you for letting me lead today, gentlemen. Keep checking in on each other beyond the Circle of Trust.
Announcements Mile High Race Sat. Waxhaw Scavenger Hunt Terror Trails
[The Devil’s Turn] The Devil’s Turn
Date: 2026-09-10 AO: The Devil’s Turn Q: Polly , PAX: retread, fleetwood, Polly, hairball FNGs: None COUNT: 4 WARMUP: Natural conditions resolved this THE THANG: We ran the new greenway – caught bugs and made it back to the start.
The long road
Date: 2026-09-09 AO: WAMRAP Q: Alf , PAX: Alf, poptart, rachel FNGs: None COUNT: 3 Three men ran the long road of WAMRAP. stop at each light for reps of merkins, squats, and abs. 10 burpees at each circle. When you hit the end, run all the way back to the start and go again.
Lots of talk of college applications and SAT/ACT tests. Pop Tart with the take out.
Some of the regulars letting business travel dictate WAMRAP attendance. You need to get your priorities straight.
Lots of talk of college applications and SAT/ACT tests. Pop Tart with the take out.
Some of the regulars letting business travel dictate WAMRAP attendance. You need to get your priorities straight.
The Maul – Flipside Workout
Date: 2026-09-09 AO: The Maul Q: Adobe , PAX: midriff, Franky, wingman, The Ocho, Odd Job, Adobe, Roulette, super trooper, Redline, D’ Doctor, Timex FNGs: None COUNT: 11 WARMUP: SSH, IW, runners stretch THE THANG: Theme for the Workout: FLIPSIDE with emphasis on “pulling”, leg and back exercises.
Pax got serious with Hill sprints, and intermittent LBCs & AIRHUMPERS
3 sets of Superman’s
Found some lifting rocks and did partner Bentover rows and curls. Lunges till the legs gave out. (X2)
Finally, found metal fencing suitable for inverted rows. Rotating exercise: 5 inverted pull-ups, 5 Low slow squats, 5 inverted chin-ups, 5 Low slow squats … repeat down the line.
No MERKINS or BURPEES were on the schedule. Pulling, leg, and back exercises exclusively to form more balanced men. MARY: nope ANNOUNCEMENTS: COT: @Wingman and @Midriff encouraged us to come alongside other men. Q took us out in prayer.
Pax got serious with Hill sprints, and intermittent LBCs & AIRHUMPERS
3 sets of Superman’s
Found some lifting rocks and did partner Bentover rows and curls. Lunges till the legs gave out. (X2)
Finally, found metal fencing suitable for inverted rows. Rotating exercise: 5 inverted pull-ups, 5 Low slow squats, 5 inverted chin-ups, 5 Low slow squats … repeat down the line.
No MERKINS or BURPEES were on the schedule. Pulling, leg, and back exercises exclusively to form more balanced men. MARY: nope ANNOUNCEMENTS: COT: @Wingman and @Midriff encouraged us to come alongside other men. Q took us out in prayer.
IPC week 1- Ruck modified
Date: 2026-09-09 AO: SACS Q: Cheese Curd , PAX: Cheese Curd, wildturkey FNGs: None COUNT: 2 WARMUP: forget the track, head to Davie
THE THANG: complete IPC with ruck on Ruck 400 meters
– After 400 meters, complete – 10 Ruck Thrusters – 10 lunges (right leg-left leg = 1 rep) – 10 Squats – 10 lunges (right leg-left leg = 1 rep) – 10 Thrusters – Continue the pattern for 60 min
MARY: not today
ANNOUNCEMENTS: none
COT: turkey and I have been done solo workouts for years. With no IPC management, we got right into this one. No warm up, just got after it.
I am officially done with weighted thrusters and lunges!!
THE THANG: complete IPC with ruck on Ruck 400 meters
– After 400 meters, complete – 10 Ruck Thrusters – 10 lunges (right leg-left leg = 1 rep) – 10 Squats – 10 lunges (right leg-left leg = 1 rep) – 10 Thrusters – Continue the pattern for 60 min
MARY: not today
ANNOUNCEMENTS: none
COT: turkey and I have been done solo workouts for years. With no IPC management, we got right into this one. No warm up, just got after it.
I am officially done with weighted thrusters and lunges!!
The Playlist
Date: 2026-09-09 AO: Meathead Q: high_tide , PAX: high_tide, Uncle Leo, Unplugged, The Worm, Springfield FNGs: None COUNT: 5 Perfect weather; perfect playlist; and the workout wasn’t too bad either.
WARMUP: (Cue the tunes :notes:) Hops (like side straddle hops but without the side straddle) – to Enter Sandman Imperial Walkers Prying Squats
THE THANG: As the spreadsheet is written this way (though I don’t think we’ve yet done it this way), we did the exercises as blocks. Meaning A1 & A2 were done together in an alternating fashion; blocks B1 & B2 similarly. Learning from the pax, this provides a little extra rest per muscle group, so we began to slightly shorten the rest periods (though not excessively).
Block A: • Double Deadlifts – Rest • Double Bent Over Rows – Rest • 4 sets of 8 reps each
Block B: • Single Leg Romanian Deadlifts (RDL) 10 reps/side – Rest • Half-Kneeling Presses 8 reps/side – Rest • 3 sets
EMOM: • Two handed swings 10 reps/minute x 6 minutes
MARY: (With the Anvil pax) • Flutters • Rosalita
ANNOUNCEMENTS: (None)
COT: Keep Flipper’s M in your prayers for her post-surgical recovery
WARMUP: (Cue the tunes :notes:) Hops (like side straddle hops but without the side straddle) – to Enter Sandman Imperial Walkers Prying Squats
THE THANG: As the spreadsheet is written this way (though I don’t think we’ve yet done it this way), we did the exercises as blocks. Meaning A1 & A2 were done together in an alternating fashion; blocks B1 & B2 similarly. Learning from the pax, this provides a little extra rest per muscle group, so we began to slightly shorten the rest periods (though not excessively).
Block A: • Double Deadlifts – Rest • Double Bent Over Rows – Rest • 4 sets of 8 reps each
Block B: • Single Leg Romanian Deadlifts (RDL) 10 reps/side – Rest • Half-Kneeling Presses 8 reps/side – Rest • 3 sets
EMOM: • Two handed swings 10 reps/minute x 6 minutes
MARY: (With the Anvil pax) • Flutters • Rosalita
ANNOUNCEMENTS: (None)
COT: Keep Flipper’s M in your prayers for her post-surgical recovery
Beating the Meat I Mean Heat
Date: 2026-09-05 AO: Bowlderdash Q: tuck , PAX: jrr_tolkien, midriff, bratwurst, turkey_leg, Pitbull, hairball, bunker, C3P0, tuck, gumbo, wingman FNGs: None COUNT: 11 Another course designed for water breaks to combat the heat. This time there were 4 different out-and-backs instead of 5. Each one roughly 1.25 miles out and 1.25 miles back, with a quick water stop at the launch point in between. bratwurst kept us honest by making sure we didn’t linger too long. Even though I only did the 10k option I was in shambles by the end. Cooler days ahead.
Week 1
Date: 2026-09-08 AO: Bagpipe Q: Blue Tent , PAX: wildturkey, Blue Tent, Roulette, Bread maker FNGs: None COUNT: 4 WARMUP: classic SOB warmup THE THANG: it’s week 1 of the NFL so we kicked it off with an NFL training sesh…but Q forgot the football so we did strength and conditioning instead
High knees Butt kickers Karaoke Side shuffle
100 yard drive -Step ups 10 each leg -10 murkins -10 flutters -10 j Lo -10 burpees Repeat for total 100
Conditioning -Line drills/wind sprints -Bear crawl back Repeat -Up downs Remember the Titans style
Strength -Farmer carries (or suitcase carry) -Goblet squats or sumo squats -Murkins to 32 for all 32 teams Repeat
2 minute drill -Lunge squat lunge walk across field -Burpee broad jumps across field
MARY: circle of Mary ANNOUNCEMENTS: 2 events in Waxhaw see other pages for details. New book COT: Prayers for Midriff’s sister
High knees Butt kickers Karaoke Side shuffle
100 yard drive -Step ups 10 each leg -10 murkins -10 flutters -10 j Lo -10 burpees Repeat for total 100
Conditioning -Line drills/wind sprints -Bear crawl back Repeat -Up downs Remember the Titans style
Strength -Farmer carries (or suitcase carry) -Goblet squats or sumo squats -Murkins to 32 for all 32 teams Repeat
2 minute drill -Lunge squat lunge walk across field -Burpee broad jumps across field
MARY: circle of Mary ANNOUNCEMENTS: 2 events in Waxhaw see other pages for details. New book COT: Prayers for Midriff’s sister
Catch Me If You Can – Fast Twitch Style
Date: 2026-09-08 AO: Fast Twitch Q: hoover , PAX: geraldo, jet_fuel, Blanks, turkey_leg, Benny, marge, hoover, Alf, deep_dish FNGs: None COUNT: 9 THE THANG: Catch Me If You Can was mixed bag of runners running and ruckers attempting strategery. Some confusion about the rules up front, but YHC kept the crew in play. Runners beat the ruckers 3-2. No one really did the exercises but on the other hand it was better than hitting the hills of Raintree, Providence, or Smokerise.
ANNOUNCEMENTS: 5K this weekend in honor of Mile High’s wife. Saturday workouts will post at Antioch Elementary School.
COT: YHC on the takeout.
ANNOUNCEMENTS: 5K this weekend in honor of Mile High’s wife. Saturday workouts will post at Antioch Elementary School.
COT: YHC on the takeout.