Your first workout
Everything you need to know before you show up, in about three minutes of reading.
Just show up
No sign-up, no payment, no RSVP. Pick a workout on the schedule, be there five minutes early, and tell the first guy you see that you're new. We call first-timers FNGs (Friendly New Guys).
What to bring
- Clothes and shoes you can sweat in, dressed for the weather
- Water
- Gloves (optional; helpful for push-ups on pavement)
- A headlamp or something reflective. It's dark at 5:30.
- For kettlebell workouts: a kettlebell if you own one. If not, come anyway and tell the Q you're new.
A typical morning
Arrive and meet the PAX
Introduce yourself. The workout leader (the "Q") will say hello.
Disclaimer and warm-up
The Q reminds everyone they're participating at their own risk, then leads a quick warm-up. We start on time.
The Thang
The main workout: bodyweight exercises, running, and whatever the Q dreamed up. Everything is scalable. Modify as needed. Nobody gets left behind.
Mary
Core work to finish.
Circle of Trust
Count off, name-o-rama, announcements, prayer requests, and a closing word. As an FNG, you'll get your F3 nickname here.
Coffeeteria (optional)
Some groups grab coffee afterward. That's where the fellowship happens.
Types of workouts
Bootcamp
The classic F3 workout. Bodyweight exercises mixed with short runs, 45 minutes. Some are high-tempo with more running; some are limited-run.
Run
Group runs, usually 3–5 miles. The group regroups so no one runs alone.
Ruck
A brisk walk with a weighted backpack. Great for conversation and a lower-impact workout.
Kettlebell
Strength-focused workouts with kettlebells: swings, presses, carries.
3rd F
Faith-focused gatherings, often after a workout. Discussion and encouragement. All men are welcome.
Not sure?
Start with a bootcamp. The notes on each workout on the schedule say how much running to expect.
- PAX
- The men who show up to a workout.
- FNG
- Friendly New Guy. A first-timer. You, maybe.
- Q
- The man leading the workout. Everyone takes a turn eventually.
- AO
- Area of Operations: a workout location and its regular session.
- The Gloom
- The pre-dawn darkness when we work out.
- COT
- Circle of Trust. How every workout ends.
- Mumblechatter
- Friendly trash talk during the workout.
- Coupon
- A weight, usually a cinder block.
- Mary
- Core/ab exercises, often at the end.
- Backblast
- The Q's post-workout recap: who came and what they did.
- EH
- Emotional Headlock: inviting a friend to come work out.
- Downrange
- Working out with another F3 region while traveling.
FAQ
Do I need to be in shape first?
No. Every exercise can be modified, and the group circles back for the last man. Plenty of guys started unable to finish a mile.
Does it really cost nothing?
Really. F3 is free and always will be. There's no membership, no merch requirement, and no sales pitch.
Do I need to sign up or tell anyone I'm coming?
No. Just show up. If you'd like someone to look out for you, send us a note and we'll make sure a friendly face is there.
What if it rains, or it's freezing?
We work out anyway. Unless there's lightning or truly dangerous conditions, workouts happen. Dress for it.
Is this a religious group?
No. The third F, Faith, means believing in something bigger than yourself. Men of any faith, or none, are welcome. Some groups end with an optional prayer.
Is there an age limit?
F3 is for men 18 and over. Our PAX range from their 20s into their 70s.
Why so early?
So we're done before work and family need us. Most workouts run 5:30–6:15 AM; Saturdays start at 6:30.
What about women?
F3 is for men. For women, look up FiA (Females in Action), a sister organization with workouts across the country.
Ready?
Pick a workout this week. We'll take it from there.