Workout Schedules
FAQs

Step #1: Your 1st Workout?

  • If you are reading this its likely that some dude you know has invited you to an F3 workout. Congratulations - that dude is one of your biggest fans. Thank him.

  • Find a workout (schedules), or join your buddy at his next workout - just show up. That’s all. Step #2 will take care of itself.

  • F3 doesn’t care what shape you are in (beer, pear or potatoes). Don’t wait. We welcome/encourage all fitness shapes especially the beers, pears and potatoes. Just get up and do it. Step #2 will take care of itself.

What to Expect:

  • See the vocabular below - we talk differently.

  • Every work out is YOU vs. YOU. Only do the work you feel comfortable … no more, but push yourself, make yourself a little uncomfortable.

  • The leaders are volunteers, not professional fitness instructors - don’t hurt yourself.

  • We are open to all men of all Shapes. You are already in “enough shape”: Don’t avoid F3 because you think you aren’t in “good enough” shape (none of us were). This mindset is completely and utterly stupid and counter-intuitive to everything F3 stands for. We will leave no man behind and we will leave no man where we found them.

  • Get 1% better each time you post.

  • Be on time. The Q will start the workout promptly @ 5:30 am with a warmup. If you are working out in the afternoon, evening, or weekend - check the schedule for start times.

  • Bring Gloves - AO’s are outdoors, and likely in a parking lot or a playground. No yoga mats, no rubber floors, no weight benches.

  • Dress for the Weather - this ain’t no gym. It will be outdoors, and likely no shelter, so if it is raining, be prepared. If it is snowing, be prepared. If it is beautiful, be prepared. Recommendation: no jeans and wear running/cross train shoes. Cotton is rotten

  • Find the American Flag - that is where the workout will start. If someone invited you, find them. If you are just showing up (and that is so awesome) tell someone near the flag that you are new. They will take it from there and you will never be alone again. Never.

  • The post will last about 40 minutes unless it is a weekend post, then it will be an hour.

  • Return, come back, continue to show up. We have AO’s every day of the week. Do some, do all… do what you can.

  • Be ready for “mumble chatter”. All of the Pax are there to have a good workout, chat about their lives, give encouragement and talk trash if necessary. Join in. The more you mumble, the better you’ll feel.

  • The Post will end with a C.O.T.: Circle of Trust. The COT includes a video recorded “name-o-ramma” (so remember your name), announcements, and a prayer to the site Q or closing reflection. Don’t be afraid to speak up at the COT if you have a prayer request, a praise, a question… anything on your mind. This is a safe place.

  • Fellowship: More than likely the PAX are going to gather for coffee at a local joint or have Coffee In the Parking lot (C.I.P - pronounced “sip”, see what we did there?). Expect this to be another 15 or 20 minutes. Pax post and Q’s que so we can drink coffee with each other … this is important way to get to know the other PAX and REALLY understand what F3 is about.

  • Show up again, and again, and again.

Some vocabulary:

  • Q (pronounced “que”): volunteer PAX who runs the workout, always volunteers, not experts

  • PAX: the guys doing the workout, always men

  • Post : the workout, always free

  • AO: Area of Operation … where we post, always outdoors

  • COT: Circle Of Trust … where we finish, but it’s also where it all starts

  • Coupons: random heavy objects we use to increase resistance in our exercise - often found on site (normal guys call these “weights”)

  • complete Lexicon