So you are new to F3?  Awesome! We are here for YOU! 

Maybe there’s an F3 guy you know that won’t shut up about us, or maybe you were out on a run or walking your dog early one morning and heard us, but whatever brings you here today just know we’re glad you’re here and we want you out there 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, now pick the day and location you want to post. They’re all listed on our schedule.

What to expect at your first workout:

A group of guys standing around in the dark at a parking lot at a park or some other location about 5 minutes before start time.  A United States flag will be on a pole and a shovel in the ground.  At precisely start time, that day’s leader will give a brief announcement/disclaimer and will start the workout.  The details of the workout are completely up to that day’s workout leader.  The workouts typically start with some light slow jogging and some sort of warm up routine (think jumping jacks, dynamic stretching, etc.).  There will then be some various body-weight type exercises in some sort of sequence led by the workout leader.  This might include pushups, squats, sit-ups, lunges, etc.  We WILL NOT LEAVE YOU BEHIND. We were all the friendly new guy at some point struggling through our first workout.  We do use some goofy nicknames for various exercises, you’ll probably think they are lame at first, but it will grow on you (and they’re all in our Exicon). 

The workouts are generally 45 minutes in length, unless otherwise specified on the schedule.  At the end, we’ll stand in a circle, count-off, share announcements and other news.  The workout leader will then wrap up with a quote, prayer, or moment of silence/reflection. Many workouts have free coffee too, so plan to stick around for a few minutes to talk with the guys and get in a little 2nd F.

We use some terms that will seem unfamiliar at first. Here are a few of them

  • Your first workout you’ll be known as “FNG” – Friendly New Guy. Complete the workout and we’ll give you a new name!
  • The “Q” will be our leader for the day. This is just one of the guys 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!

What to wear:

Dress for an outdoor workout.  It might be smart to bring a pair of gloves, we have been known to pick up rocks or do a bit of bear crawling on rough surfaces.

What to bring:

  • Yourself. Check the schedule, respond to that text from that friend that invited you to tell him you are a Hard Commit, set out some clothes, set the alarm, and SHOW UP at a workout no later than 5 minutes before the start time.
  • Some water for after the workout (leave it in the car though)
  • If you have a nice car, you might want a towel to protect the seats from your stinky sweaty clothes after the workout.  
  • An encouraging positive attitude and/or any burdens you may need help carrying. 

A quick note on the workout:  We are not Professionals.  Please modify the workout as needed.  If you have not exercised in a long time, slow down, take it easy, don’t hurt yourself.  YOU WILL NOT BE LEFT BEHIND.  We are not competing against each other; we are ecstatic that you are joining us! Link to disclaimer: https://f3nation.com/disclaimer-and-notice/

Just finished your first workout?

Welcome Friendly New Guy (What did you think “FNG” stood for?), we’re glad you joined us. You may have noticed that we like to talk a lot. The 2nd F (Fellowship) is strong in this group.  Hopefully this creates a welcoming environment for new guys like yourself.  For your daily dish of mumblechatter we turn to Slack:  Join our Slack group – it’s really the best way to get a sense of why F3 is more than a workout for so many men in South Cary. Don’t be intimidated to just jump right in to conversation.