The Mission
F3's mission is "To plant, grow, and serve small workout groups for men for the invigoration of male community leadership."
Fitness
The first F represents physical fitness. F3 provides free, peer-led workouts that improve participants' health and strength. Fitness is the foundation of the F3 experience.
Fellowship
The second F is about building strong relationships and camaraderie with other men. Beyond working out together, F3 emphasizes forming bonds of friendship and support.
Faith
The third F represents faith, which F3 defines as belief in something greater than oneself. It’s not tied to any specific religion but focuses on a purpose that goes beyond the individual, encouraging personal and communal growth.
Core Principles
Free of Charge
F3 workouts are free and open to all men. Our organization never charges for participation and is volunteer-led.
Outdoors
All F3 workouts are held outdoors, rain or shine, hot or cold - connecting men to nature and pushing them beyond comfort.
Peer-Led
Every F3 workout is led by men who participate in that workout. The leadership rotates, developing new leaders through action.
Open to All Men
F3 welcomes men of all fitness levels, ages, races, beliefs, and backgrounds. No man is left behind or judged.
Ends with COT
Each workout concludes with a "Circle of Trust" (COT) where men share thoughts, announcements, and strengthen their community bonds.
Q CARD
Best Practices
- Send Out PreBlast the Day Before on Slack
- Start on Time / End on Time – CIRCLED AROUND / NEAR FLAG
- Have A Watch or Phone for a Clock
- Lights as Needed
- Be Loud and Be Clear
- Have music if you prefer, but do not let it impact mumblechatter
- Be prepared to demonstrate exercises
- Post BackBlast in Proper Format Within 24 Hours
Intro & Disclaimer
- Welcome to F3. My Name is ________.
- I will be your Q today. Do we have any FNGs?
- State Mission
- I am not a professional – I AM A VOLUNTEER
- I do not have knowledge of any injuries you may have
- Each exercise is a suggestion
- Push yourself, don't hurt yourself
- Modify as necessary, You vs. You
- I have a cell phone for emergencies
Mission Statement
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles - FOOPC
- Free
- Open to all men
- Held Outdoors
- Peer Led – rotating fashion
- End with COT
WORKOUT STRUCTURE
Pre-Beatdown
- Set-Up as Required Early
- Ask Site Q for Assistance if Required
- Welcome Incoming PAX as they Arrive
- Announce "5 Minute Warning"
- Announce "2 Minute Warning"
Warm-Up
- Next Exercise is…
- Starting Position… Move
- In Cadence*… Exercise
- State "Recover" at end of WARM-UP
Cadence (if used)
Each movement counts…
1, 2, 3… rep#
Thang
- Create one or Copy – be creative!
- Explain the beatdown clearly to PAX
- Modify as needed for time
- Assign someone to pick up the six (if not happening naturally)
- State "Recover" at end of THANG
Mary
- 2 to 6 min. Generally, abs or core exercises
- This is a great place to have PAX take turns leading an exercise
- State "Recover, Recover" at end of MARY
Circle of Trust (COT)
- COR – PAX counts 1, 2, 3… "Q makes #"
- NOR – birth name, age, F3 name
- "respect" for each decade over 50
- ANNOUNCEMENTS – limit to a few and state to "check slack"
- CLOSING – Prayer/Wisdom/Poem/Quote/etc. – Up to you!