Your 1st Workout?

What to expect:

You will be called an FNG = Friendly New Guy. What did you THINK it meant?

  • Some vocabulary:

    • Q : volunteer dude who runs the workout.

    • Post : the workout

    • PAX: the guys doing the workout (volunteers, not experts)

    • AO: Area of Operation … where the Q and Pax Post.

    • COT: Circle Of Trust … where we finish.

  • Be on time. The Q will start 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.

  • 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.

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

  • YOU vs. YOU, only do the work you feel comfortable … no more. We are open to all men with all fitness levels. The Q’s are volunteers, not professional fitness instructors - don’t hurt yourself. All too often PAX delay starting F3 because they don’t think they are in shape “enough” to do it. The Q will always have your 6 (your back), and you won’t be left alone. We will leave no man behind and leave no man where we found them. The goal is to get 1% better each time you post.

  • 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 Post will end with a C.O.T. The COT includes a video recorded “name-o-ramma” (so remember your name), announcements, and a prayer 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.

  • 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.