2 PAX for Franky’s low mileage …..
Date: 2026-03-02 AO: Firestarter Q: Franky , PAX: Franky, Point Break FNGs: None COUNT: 2 WARMUP: run. 10 SSH, 10 imperial walkers, 10, hill Billy’s, and dynamic stretching. THE THANG: run almost 4 miles occasionally stopping for pushups, LBCs, twists, and Superman’s. MARY: nope ANNOUNCEMENTS: there is a lot going on ….. COT: trust the Lord’s plan …..
Keeping Up With the Bowlderdashians
Date: 2026-02-28 AO: Bowlderdash Q: tuck , PAX: Chopper, midriff, tuck, das_boot, jrr_tolkien, frasier, turkey_leg, bunker, Polly, Patches, Pit Bull, Starch, Gruden, Franky, Gump, Paper Jam FNGs: None COUNT: 16 :nine: 10-milers and :seven: 10k-ers took on a surprisingly un-labyrinthine-like Tuck course. The mission: get all the way to Red Ventures for a little exploration, and back, as safely as possible. Not easily accomplished in 10 miles, but we got it done. The cops only had to be called 1 time. All kidding aside Gump Patches and jrr_tolkien did in fact call the cops after hearing a little girl yell “help” out of a church window at 5:30AM. Turns out the girl was there for some kind of event and was just messing around, but good for the boys for stepping in and making sure she was safe.
Got to know Patches a bit this morning. He’s a good :egg:. Fun running with bunker Paper Jam and :guide_dog: as well.
Congrats to all the Swamp Rabbit runners who raced today :muscle:. And solid work by midriff Franky frasier tuck this AM as they continue to shake off Oak Island.
ANNOUNCEMENTS: – SOB Beer Run/Ruck on Sat Mar 7th for fellowship and a good cause. See mumblechatter for details – Waxhaw Trail Fest is on Sat Apr 18th! PreBlast/Registration: rocktopracing.com/
Got to know Patches a bit this morning. He’s a good :egg:. Fun running with bunker Paper Jam and :guide_dog: as well.
Congrats to all the Swamp Rabbit runners who raced today :muscle:. And solid work by midriff Franky frasier tuck this AM as they continue to shake off Oak Island.
ANNOUNCEMENTS: – SOB Beer Run/Ruck on Sat Mar 7th for fellowship and a good cause. See mumblechatter for details – Waxhaw Trail Fest is on Sat Apr 18th! PreBlast/Registration: rocktopracing.com/
Low mileage
Date: 2026-02-28 AO: The Rock Q: Focker , PAX: O’Tannenbaum, Mr. Magoo, Cheese Curd, Alf, Snuka, geraldo, Focker, Tuna, Circuit City, Limey FNGs: None COUNT: 10 WARMUP: every cone carolina drydocks and monkey humpers over to the turf backstop for bear crawl and step ups Arm circles forward and reverse to get us warm THE THANG: gear was laid out across the parking lot included jump rope, KBs, cinderblocks, 35 and 45 plates, a large wool rug, various sand bags, rocks and a ruck for timer to run the parking lot while we put in work. Strong work by all including OT MARY: during workout ANNOUNCEMENTS: gambling and drug event next Saturday at OMB COT: OT
This workout is Heavier than the Q
Date: 2026-02-28 AO: Olympus Q: Blanks , PAX: beaver, Blanks, ickey_shuffle, hoover, The Worm, flipper, Toto FNGs: None COUNT: 7 WARMUP: Stretching and chatter. YHC was busy getting the stage set, but from the mumblechatter I gathered that ickey_shuffle is not an EDM guy. Noted.
Today’s workout was bookended by a pair of 60+ year-olds — and that’s how you know it’s going to be legit. The Worm continues to be a staple at Olympus. Mother Nature herself has yet to keep him away. And 12-year vet beaver rolled in, trading miles at The Rock for 0.0 and cold steel in his hands. T-claps to both of you, gentlemen.
Security for Calvary showed up right before launch and respectfully asked that we return the tables after using the hotbox. hoover stepped up immediately, gave them his info, and handled it like a pro. Leadership matters — glad we had it on display.
THE THANG: Dolphinius Maximus – Week 3, Day 3. Heavy.
Block A – EMOM (20 min) 4 reps each: Clean, Press, Squat, Snatch. flipper pointed out that we may have stunted our growth by not fully returning to baseline before each set. Valid. Maybe next time we double the rest — that would certainly make Toto smile. Regardless… we finished the full 20 minutes.
Block B – Rotational Conditioning Kneeling Halos Controlled Rotations Cross-body shovel things (technical term)
Block C – Static Holds Suitcase Rack Overhead All ONE-LEGGED.
YHC was impressed — every man held 30 seconds across the board. Strong work.
The boot campers from The Rock rolled in right as we were grinding through Block D — the heaviest segment of the morning. For the record, the #1 song on the Billboard Top 100 (2025 edition) is not what you’d call motivational. Audible called. We pivoted to Thunderstruck by AC/DC and brought it home the right way.
Cold steel. Strong men. Leadership. Audibles.
Just another Saturday at Olympus.
MARY: Nope!! ANNOUNCEMENTS: Brew Ruck, Pepsi challenge COT: Focker brought us in and O’Tannenbaum took us out!
Today’s workout was bookended by a pair of 60+ year-olds — and that’s how you know it’s going to be legit. The Worm continues to be a staple at Olympus. Mother Nature herself has yet to keep him away. And 12-year vet beaver rolled in, trading miles at The Rock for 0.0 and cold steel in his hands. T-claps to both of you, gentlemen.
Security for Calvary showed up right before launch and respectfully asked that we return the tables after using the hotbox. hoover stepped up immediately, gave them his info, and handled it like a pro. Leadership matters — glad we had it on display.
THE THANG: Dolphinius Maximus – Week 3, Day 3. Heavy.
Block A – EMOM (20 min) 4 reps each: Clean, Press, Squat, Snatch. flipper pointed out that we may have stunted our growth by not fully returning to baseline before each set. Valid. Maybe next time we double the rest — that would certainly make Toto smile. Regardless… we finished the full 20 minutes.
Block B – Rotational Conditioning Kneeling Halos Controlled Rotations Cross-body shovel things (technical term)
Block C – Static Holds Suitcase Rack Overhead All ONE-LEGGED.
YHC was impressed — every man held 30 seconds across the board. Strong work.
The boot campers from The Rock rolled in right as we were grinding through Block D — the heaviest segment of the morning. For the record, the #1 song on the Billboard Top 100 (2025 edition) is not what you’d call motivational. Audible called. We pivoted to Thunderstruck by AC/DC and brought it home the right way.
Cold steel. Strong men. Leadership. Audibles.
Just another Saturday at Olympus.
MARY: Nope!! ANNOUNCEMENTS: Brew Ruck, Pepsi challenge COT: Focker brought us in and O’Tannenbaum took us out!
The Super Bowl
Date: 2026-02-28 AO: The Super Bowl Q: Rudy , PAX: Rudy, wildturkey, Bill Segarra, Roulette, ToeJam, Snake Eyes FNGs: None COUNT: 6 WARMUP: mosey around parking lot 3X waiting for Wolfman arrival. Stretching THE THANG: Paula Abdul down Upper Ave down to Community House stopping at big street lights. 10 merkins / 10 LSS. Mosey back on Upper towards launch, stopping at every big street light, alternate between 5 big boys and 5 merkins. At launch, pick up some gear and head to the green in front of pop up bagels. Timer is pax running a lap ( first around building, which after me running the first lap and reportedly taking a long time, bets that I stopped in to Copain for a baguette or the shitter, both fake news, it was changed to a lap around the green). Pax rotated between coupons, kettle bells, bar bells, slam ball for a host of enjoyable exercises. After the round, take gear back to launch. Mosey around building to get the 3 mile minimum, finished up with some Mary. MARY: oh yeah ANNOUNCEMENTS: races galore, see Slack for details COT: YHC took us out.
SCARS: Rain Never Bothered Me Anyway
Date: 2026-02-27 AO: SCARS Q: F3 Elsa , PAX: The Worm, Pepsi, F3 Elsa FNGs: COUNT: 3 WARMUP: Hunt for Elsa’s backpack THE THANG: Full loop around the frolf course! Finished strong in the big garage covering six of seven stories (six seven!!) MARY: Ruck squats and planks! ANNOUNCEMENTS: BREW RUCK next Saturday! Journeyman challenge next month- ping Pepsi for details. COT: Words have power – choose your words carefully and listen closely.
The Brave
Date: 2026-02-27 AO: The Brave Q: wildturkey , PAX: midriff, tuck, Roulette, teddyf3, fire_hazard, jrr_tolkien, frasier, Franky, wildturkey, Taco_Stand, Gump FNGs: None COUNT: 11 We covered all four cardinal directions this morning. In the middle of a heavy beatdown, it’s easy to lose your sense of direction.
I’m a Scoutmaster for Troop 164 at Providence Presbyterian Church, and in Scouting the fleur-de-lis is more than a badge. Its three points represent the Scout Promise, but long before that it marked “North” on ancient maps. It wasn’t decoration. It was direction. It kept explorers from drifting.
That’s what a workout like this can be—a reminder to find your True North. True North isn’t a place you arrive. It’s your internal compass. It’s the moral and spiritual baseline that keeps you steady when the weather of life turns against you. In F3, becoming a better man happens at the intersection of accountability and stewardship. The fleur-de-lis offers a simple framework: 1. Integrity (Vertical Axis) Your North is your integrity—who you are when no one is watching and how you treat people who can offer you nothing in return. A compass needle doesn’t negotiate with the wind. It points where it’s meant to point. A man anchored in integrity refuses to compromise his core values, no matter how strong the gusts. 2. Service (Horizontal Axis) If the vertical axis is your character, the horizontal axis is your community. Purpose is rarely found in isolation. It’s found in the Gloom at 5:30 a.m., encouraging the man beside you to finish the last rep. A man’s True North is indexed toward others—his family, his M, his 2.0s, his PAX. We don’t just show up to get better; we show up to make others better. 3. Consistency (The Needle) A compass doesn’t work if it’s constantly shaken. Neither does a man. Purpose is forged through daily discipline—the hard right over the easy wrong, again and again. We don’t run East or West just for sweat; we train our minds to stay oriented when life tries to spin us around. This morning wasn’t just about moving in every direction. It was about remembering which direction matters most. Find your True North. And keep pointing toward it.
I’m a Scoutmaster for Troop 164 at Providence Presbyterian Church, and in Scouting the fleur-de-lis is more than a badge. Its three points represent the Scout Promise, but long before that it marked “North” on ancient maps. It wasn’t decoration. It was direction. It kept explorers from drifting.
That’s what a workout like this can be—a reminder to find your True North. True North isn’t a place you arrive. It’s your internal compass. It’s the moral and spiritual baseline that keeps you steady when the weather of life turns against you. In F3, becoming a better man happens at the intersection of accountability and stewardship. The fleur-de-lis offers a simple framework: 1. Integrity (Vertical Axis) Your North is your integrity—who you are when no one is watching and how you treat people who can offer you nothing in return. A compass needle doesn’t negotiate with the wind. It points where it’s meant to point. A man anchored in integrity refuses to compromise his core values, no matter how strong the gusts. 2. Service (Horizontal Axis) If the vertical axis is your character, the horizontal axis is your community. Purpose is rarely found in isolation. It’s found in the Gloom at 5:30 a.m., encouraging the man beside you to finish the last rep. A man’s True North is indexed toward others—his family, his M, his 2.0s, his PAX. We don’t just show up to get better; we show up to make others better. 3. Consistency (The Needle) A compass doesn’t work if it’s constantly shaken. Neither does a man. Purpose is forged through daily discipline—the hard right over the easy wrong, again and again. We don’t run East or West just for sweat; we train our minds to stay oriented when life tries to spin us around. This morning wasn’t just about moving in every direction. It was about remembering which direction matters most. Find your True North. And keep pointing toward it.
Ames Station
Date: 2026-02-26 AO: Peak 51 Q: Spammer , PAX: Spammer, lois, Pele, slim_fast, mallcop, Mounds FNGs: None COUNT: 6 There was a good crew of regulars this morning at Peak who weren’t scared off by the drippings from the clouds. Rain was not really any issue but we found dry ground in Ames Station for this mornings beatdown. Plan consisted of a group exercise on one end of the breezeway while one PAX traversed to the other end and back doing a different called exercise at the turn around point. All group exercises were AMRAP, and included but not limited to: Merkins, Squats, Burpess, Wall Sites, Plank, Lunges, H2H, Good Morning Nashville, Jump Squat, IW, Hillbillies, SSH… A stray piece of cardboard made for an improvised exercise mat.
We ran into a Yeti on the way back to launch and conveniently met up with Sparta at 0614:45…
COT: ductwork
We ran into a Yeti on the way back to launch and conveniently met up with Sparta at 0614:45…
COT: ductwork
Flexiones
Date: 2026-02-26 AO: Sparta Q: Orange Whip , PAX: ductwork, jrr_tolkien, hoover, turkey_leg, Orange Whip, Folgers FNGs: 1 Folgers COUNT: 6 T’was a perfect rainy morning and 6 men showed up in the gloom to get stronger.
After some slight recruiting efforts I was very pleased to see a solid group drive up as well as our new friend & FNG Folgers visiting from Columbia, South America – he’s an AI engineer in town working with my company.
Rain was light and picked up throughout the workout.
Workout was fairly simple with some greenway, some merkins, a nice hill loop 3x and some track work.
We learned some new Spanish words including flexiones (or las gargantas) for merkins and Tolkien explained that he’s often referred to as El Chino Guapo by Latinos. Look up the word “mentirosas” if you want to know what I think is happening.
Turkey Leg led the pax but I was kind enough not to Q jack.
DW’s beard keeps getting wilder by the day.
Tolkien made some racist-ish comments wanting to name Felipe some drug lord names :joy:
Then I got crap by asking him if he had banana trees outside of his house (this should not be a controversial question) :man-shrugging:
The Yeti was always lurking and we found him near the track. You can see the image of him attached, or what we think is him, we really have never seen a clear picture of the Sasquatch.
Felipe (Folgers) ran really well and almost got a girl nickname but we voted Shakira down. He had to look up Folgers so we invited him to have some bad coffee with us afterwards to explain to him what it means.
Go the the Prod – Dredd is on Q next!
Drinking and gambling event (ask Hoover)
Peak 51 had a big crew today as well.
DW with the takeout.
After some slight recruiting efforts I was very pleased to see a solid group drive up as well as our new friend & FNG Folgers visiting from Columbia, South America – he’s an AI engineer in town working with my company.
Rain was light and picked up throughout the workout.
Workout was fairly simple with some greenway, some merkins, a nice hill loop 3x and some track work.
We learned some new Spanish words including flexiones (or las gargantas) for merkins and Tolkien explained that he’s often referred to as El Chino Guapo by Latinos. Look up the word “mentirosas” if you want to know what I think is happening.
Turkey Leg led the pax but I was kind enough not to Q jack.
DW’s beard keeps getting wilder by the day.
Tolkien made some racist-ish comments wanting to name Felipe some drug lord names :joy:
Then I got crap by asking him if he had banana trees outside of his house (this should not be a controversial question) :man-shrugging:
The Yeti was always lurking and we found him near the track. You can see the image of him attached, or what we think is him, we really have never seen a clear picture of the Sasquatch.
Felipe (Folgers) ran really well and almost got a girl nickname but we voted Shakira down. He had to look up Folgers so we invited him to have some bad coffee with us afterwards to explain to him what it means.
Go the the Prod – Dredd is on Q next!
Drinking and gambling event (ask Hoover)
Peak 51 had a big crew today as well.
DW with the takeout.
Swift – Frigid Feet Edition
Date: 2026-02-24 AO: Swift Q: flipper , PAX: Brisket, gumbo, shrinkwrap, das_boot, bunker, Patches, citgo, tagalong, flipper, Gump FNGs: None COUNT: 10 WARMUP: Jog over to Harney to find the cones THE THANG: 3 X 1600 w/ 3:30 recovery. MARY: she ain’t thur ANNOUNCEMENTS: 3/7 beer run COT: combined take out with bagpipe