Maybe there’s an F3 guy you know that won’t shut up about us.
Maybe you saw us in Men’s Health magazine.
Or maybe you were out on a run and heard us!
Whatever brings you here today just know we’re glad you’re here and we want you out there in the gloom with us.
Ready to get started? Here’s everything you need to know:
- First, know that we don’t care what shape you’re in, what size you are, or how old you are. No excuses, just show up and we’ll be there for you.
- OK, make yourself accountable- you are only cheating yourself if you make excuses, see OUR SCHEDULE and show up on time
- On Saturday, we do go for coffee afterwards to hang out, not required but a good time all around.
- Arrive 5-10 minutes beforehand and look for the some guys hanging around stretching a little bit. We start exactly on time. This will give you time to meet some guys, stretch, etc.
- Bring a pair of outdoor/mechanic gloves to workout in. We tend to pick up rocks and get down on the pavement a lot.
- Your first two workouts you’ll be known as “FNG” – Friendly New Guy. Complete the second workout and we’ll give you a new name!
- At the start you’ll hear a shortened version of the F3 disclaimer.
- The “Q” will be our leader for the day. This is just one of the pax who is volunteering to lead the workout for that day. After about 3-6 months you’ll be encouraged to give Qing a shot as well!
- During a workout you won’t know what to expect. Every Q is different. But for the most part you can expect squats, push-ups, burpees, sprints, etc.
- We give exercises different names. It’s all in our Exicon.
- A typical workout looks like this:
- Warm Up (5 mins)
- Thang 1 (an exercise set 10-20 mins)
- Thang 2 (another exercise set 10-20 mins)
- Mary (ab work 5 mins)
- Name-o-rama (guys go around and say their hospital name, age, and F3 name)
- COT (circle of trust – give ourselves time to reflect and grow as men)
Still have questions?