Welcome, FNG
FNG = Friendly New Guy. Every PAX was an FNG once. Here's everything you need to know before your first workout.
What Is F3?
F3 stands for Fitness, Fellowship, and Faith. We are a nationwide network of free, peer-led outdoor workout groups for men. F3 exists to plant, grow, and serve small workout groups that invigorate male community leadership.
Our goal is simple: help men become better husbands, fathers, and leaders by pushing each other physically, building authentic friendships, and encouraging one another.
F3 is free, requires no equipment, welcomes all fitness levels, and is open to any man. We only ask one thing — show up.
Before Your First Workout
You don't need to be in shape to start. Modifications are always available and we operate under one unbreakable rule: no man left behind. Show up as you are.
Workouts start exactly at the posted time — 0530 on weekdays, 0700 on Saturdays. Arriving 5 minutes early is on time. On time is late. Don't be late.
Wear workout clothes suitable for the actual temperature. Once you start moving you'll warm up fast, so dress for about 10 degrees warmer than it actually feels. Layering is smart.
Some exercises involve rough surfaces (pavement, asphalt). A pair of inexpensive workout gloves can protect your hands if you know those exercises are on the menu.
F3 has its own vocabulary. PAX = participants, Q = workout leader, AO = workout location, FNG = you. Check the F3 Lexicon before you post.
Every workout ends with the COT — brief announcements, recognition, and a closing prayer or reflection. As the FNG, you'll be introduced and given your F3 name.
F3 Upcountry uses Slack to communicate — workout reminders, backblasts (post-workout recaps), and community updates. Ask for an invite at your first workout.
Stay connected on Facebook, Twitter, and Instagram @F3UpCountry for photos, events, and community news.
Show up ready to push yourself and encourage others. No one expects you to be the fastest or strongest — they just expect you to try. Complaining is optional (but frowned upon).
The first workout is the hardest to attend. The second proves you mean it. Try multiple AOs to find the right fit — each location has its own personality and PAX.
Before You Post
F3 is a free workout group and is not a professional fitness service. Participation is voluntary. All exercises can be modified to your ability — the Q will offer alternatives. You are responsible for knowing your own physical limits. If you have a medical condition or haven't exercised in a while, we strongly encourage you to consult a doctor before your first workout.
By participating in F3 workouts you acknowledge the risk of injury inherent in any physical activity and agree to hold harmless F3, its Q's (leaders), and all participants for any injuries or damages that may occur.
The Q will typically read this disclaimer before every workout. You're expected to modify or stop any exercise that is beyond your current ability.
Common Questions
The best thing you can do right now is find an AO near you and show up tomorrow morning. We'll take care of the rest.