What to Expect

F3 workouts are intense, but they’re always modified to fit your level. Our workouts take place outdoors, rain or shine, year-round. When you show up, you’ll be greeted by friendly faces who will introduce themselves and guide you through the workout structure, so there’s no need to feel nervous.

Our workouts are broken down into several parts:

WARMORAMA: This is a warm-up phase to get your body moving and ready for the main event. It includes dynamic stretches and exercises to get your heart rate up.

THE THANG: This is the core workout. It varies from day to day but can include running, bodyweight exercises (like push-ups, squats, burpees), and team-based challenges. You’ll never do the same workout twice, and it’s always scalable to your fitness level.

COT (Circle of Trust): At the end, we gather in a circle, share our names, count the number of participants, and take a moment to reflect, offering any prayers or thoughts for the day. We end with a powerful send-off led by the workout leader (the “Q”).

What to Bring

You don’t need much to get started with F3. Here’s a quick checklist of what to bring:

• Comfortable workout clothes: Wear something you can move easily in, and keep in mind the weather. Since we’re outside year-round, dress in layers during the colder months and opt for moisture-wicking clothes when it’s hot.
• Gloves: F3 workouts can involve exercises on the ground (e.g., push-ups), so bring a pair of gloves for extra comfort.
• Water: Hydration is key, especially if it’s warm out.
• Positive attitude: Be ready to work hard and embrace the challenge.

The F3 Motto is: “Leave no man behind, but leave no man where you find him,” meaning we’re all in this together.

What is an FNG?

In F3, a newcomer is known as an FNG, which stands for Friendly New Guy. If it’s your first workout with F3, you’ll be welcomed as an FNG, and at the end of the workout, you’ll be part of the name-giving tradition. The men in the group will ask you a few questions to learn a little about you – your background, interests, or any fun facts – and then, collectively, they’ll give you a nickname. It’s a light-hearted and fun way to mark the start of your journey in F3.

Don’t worry if the nickname is funny or even a little embarrassing – it’s all part of the experience. And once you’re named, you’re officially part of the F3 brotherhood!

What’s with the Funny Nicknames?

In F3, every man receives a unique nickname during his first workout. This tradition may seem lighthearted, but it plays an essential role in building camaraderie and strengthening the bonds within the group.

Here’s why nicknames matter:

Instant Belonging: The nickname tradition creates an immediate sense of belonging. No matter if you’re a first-timer or a veteran, your nickname connects you to the F3 brotherhood. It shows that you’re part of something bigger than just a workout.

Breaks Down Barriers: In F3, it doesn’t matter what you do for work, how much you bench press, or where you come from. When you’re given a nickname, you shed those everyday labels and titles, making it easier for everyone to connect as equals.

Fosters Fellowship: Nicknames add an element of fun and humor, which helps build relationships. Over time, you’ll get to know each man by his nickname and enjoy the playful camaraderie that comes from the quirky stories behind the names.

Memorable and Personal: The nickname you’re given is often based on something funny, personal, or unique about you, making it memorable for the whole group. It’s a great icebreaker and conversation starter for new members.

What Makes F3 Different?

F3 is more than just a workout group; it’s a brotherhood. We focus on three pillars:

Fitness: The workouts are challenging but scalable for all fitness levels.
Fellowship: You’ll meet men who are striving to become better versions of themselves, and you’ll find lasting friendships along the way.
Faith: Faith in something larger than ourselves (it doesn’t have to be religious). This aspect is reflected in the positive values and community we cultivate.

You won’t just get a workout – you’ll get a community of men who support, challenge, and hold each other accountable to lead better lives.

Don’t Worry – You’ll Fit Right In!

On your first day, you’ll be known as an FNG (Friendly New Guy). Our members will be there to encourage you, explain each step of the workout, and cheer you on. At the end of the session, you’ll receive your very own F3 nickname – a fun and often hilarious tradition to welcome you into the fold.

Say YES to the Emotional Headlock…

Final Tips for your First Workout…

• Show up 5-10 minutes early to meet the group and ask any questions.
• Don’t stress about not keeping up – everyone works at their own pace, and modifications are always available.
• Embrace the challenge. It might be tough, but you’ll feel accomplished afterward!

We can’t wait to see you at your first F3 workout. You’ll be joining a movement that’s helped thousands of men become stronger, healthier, and more connected.

Are you ready to take the first step? Let’s do this!