Hi, Friendly New Guy!
Ready for your first workout?
Thank you for joining us! There’s a lot to share, but to keep things simple, this page includes a few key things to know about F3 Southside.
If you have any questions, feel free to ask one of the guys—they’ll be happy to help or guide you in the right direction.
There is no secret to success. The key is consistency—building the habit of waking up early and showing up regularly. Over time, it becomes second nature, and you’ll find yourself valuing the camaraderie during the workout (beatdown) just as much, if not more, than the workout itself.
At F3, we don’t show up just for ourselves—we show up for the man standing beside us!
“Here is one undeniable truth that I know about each of us, we need authentic relationships with other men who are working to be strong fathers, husbands and leaders.
Isolation will destroy a man!
We have the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by product.
The workout is the magnet, the relationships and community with other men will keep bringing you back.
Lock shields with us and help us accomplish F3’s mission to invigorate male leadership in our community.”
—DREDD, F3 Founder
WHAT TO EXPECT ON DAY ONE
- We don’t care what size you are, how old you are or what kind of shape you’re in. At F3 Southside, we have PAX ranging in age from 17 to 68! No excuses, just show up and we’ll be there for you, something we like to call “picking up the six.”
- Pick a workout. If you don’t have someone already in the group to “post” with, feel free to contact us.
- Arrive 5-10 minutes early and look for the shovel flag (Old Glory waving atop a shovel)…we start on time! This will give you time to meet some guys, stretch, etc.
- Each workout has a “Q,” or leader for the day. This is just one of the PAX who is volunteering to lead the workout for that day.
- The typical “bootcamp” workout at F3 Southside follows a formula similar to the below:
- Shortened version of the F3 Disclaimer at the flag.
- Warm Up (5 mins)
- The Thang
- An exercise set ~35-40 mins which may include a mix of cardio, upper body, lower body and core exercises.
- Depending on the AO, the workout could be on pavement or grass surface
- Mary (abs and cooldown for 5 mins, if applicable depending on the Q)
- Name-o-Rama (guys go around and say their birth name, age, and F3 name and name any FNGs)
- Circle of Trust (COT) with announcements, prayer requests, and praises.
- Ball of Man (BOM) with a closing prayer or encouraging word.
- Occasionally, we often meet for coffee afterwards, at a local shop or sometimes guys bring coffee.
- We have a lot of strange names and terms like “FNG” or “pick up the six”, including for exercises. If you really want to get into the weeds, you can review the Exicon and Lexicon.
WHAT TO BRING WITH YOU
You might want a pair of outdoor or mechanic gloves. We use a variety of surfaces in a typical workout (pavement, turf, dirt, benches, and so on).
We meet in the hot & cold, the dry & rain, and potentially even snow. If temps drop below 40 degrees, you might wear pants and long sleeves. Otherwise, usually shorts and t-shirts. When in doubt, wear layers.
Gym shoes or running shoes are a good all-around choice. As you get more into the group, you might develop interests in things like trail running, long-distance running, rucking, or weights. Those might all have special shoes, so just ask someone and we’re sure to have a recommendation for you.
For most workouts, you won’t need special gear. For bootcamp-style BD’s, we have cinderblocks (“coupons”) for weights, but you are also welcome to bring additional weight, such as a weighted vest.
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