For Current Members
Everything you need as an F3 Upcountry PAX — gear, training resources, workout libraries, and links to the broader F3 community.
Tools & Links
The official glossary of F3 terminology. Learn what PAX, Q, AO, FNG, COT, and backblast mean.
The F3 exercise library — hundreds of workout exercises with descriptions, so any Q can lead confidently.
Official F3 gear and apparel. Rep your region, your AO, or F3 Nation — and look good doing it.
Learn how to lead a workout as the Q. Q101 covers planning, safety, the disclaimer, and running a COT.
The F3 National website — news, resources, regions, and the mission behind the movement.
The book that explains the F3 philosophy — by F3 co-founders. A recommended read for all PAX.
F3 Upcountry's primary communication channel. Get workout reminders, backblasts, and community updates.
Leadership
The Q is the workout leader. In F3, every PAX is expected to eventually step up and Q. It's one of the core principles that makes F3 work — we're peer-led, not instructor-led.
Leading a workout requires: planning a beatdown, reading the Disclaimer at the start, leading the warm-o-rama, the thang, and the Mary — then closing with the COT.
New to Q'ing? The Q101 guide walks you through every step. Your first Q will be one of the most rewarding things you do in F3.
Workout Structure
Q reads the standard F3 disclaimer. PAX acknowledge and assume responsibility.
Dynamic warm-up exercises to prep the body — SSH, Hillbillies, Grass Grabbers, etc.
The main workout — the Q's creative combination of running, calisthenics, and exercises.
Cool-down core work — ab exercises contributed by PAX to close out the beatdown.
Announcements, prayer/reflection, FNG naming, and closing the workout as a community.
F3 has been featured in Men's Health Magazine. Read about the movement that's transforming men's fitness and community nationwide.