Welcome Home!
Hi FNG (Friendly New Guy)! We appreciate you joining us and there is a lot of information to tell you but to avoid overwhelming you here are a few ways to keep in touch and know what’s going on in F3 Hampton Roads. If you still have questions just ask any of the guys and they’ll help or point you in the right direction!
How to start F3:
Put a pair of gloves, water bottle, and a towel in your car the night before
Check our locations page for the closest Area of Operation (AO)
Set an alarm, get up, and drive there about 5 minutes before start time
Show up and look for the Shovel Flag (and cluster of men pre-stretching)
DO NOT WAIT TO GET IN SHAPE! Workouts are designed for all fitness levels and we’ll get you a “battle buddy” to show you the ropes.
What to expect at your first workout:
A man to come up out of The Gloom (that pre-dawn darkness where Men gather to do hard things) to welcome and get to know you.
Starts on time. We respect your time and want to get the best workout in the given window. If you want some extra warmup or stretching, get there early. The leader (Q) will introduce themselves, speak the waiver and core values.
Most AOs start off with a 5-ish minute warmup. Think basic calisthenics to help wake up and get ready for the workout. Some of the running AOs step off at start time to get the desired distance.
A cardio/strength/conditioning workout. The overall “flavor” of the workout is on the locations description. The standard is a “bootcamp”, involving some running, calisthenics, and bodyweight exercises. Most AOs do some form of strength work, but the most expensive gear you would need is a cinder block. If it’s your first day, there will be plenty of spare gear there when you show up.
Last 5ish minutes is often abdominal-focused
Ends on time. Workout portion ends at the advertised time. If you need to leave then we’re glad to see you!
Count off and Name-a-Rama. Everyone else will share their F3 names. You’ll say your “hospital name” (given name), age, and “FNG” (for friendly new guy).
Announcements and Circle of Trust. Circle of Trust is some motivational or life observation. They can be devotional, please just be respectful and have an open mind.
Naming the FNG. We’ll ask you to share a bit about yourself and get you an F3 name all your own.
Parking lot coffee! At least one of the Pax will bring some coffee and spare cups, hang out with the guys before the rest of your day begins. Get invited to join or Slack, where our in-house communication occurs.
Some frequent questions future F3 High Impact Men ask:
Are the workouts really free?
YES. Every single time. It’s one of our core principles.
What if it’s cold/rainy/dark/hot/scary?
Always outside. Men should be ready to handle adversity including climatic discomfort.
Why so early?
Most men go to work during the day and are with the family at night. Working out is a great way to start the day off. If you need to watch one less episode of Netflix before bed to get up in time it’s worth the tradeoff.
Where’s the waiver?
There isn’t one. We do a verbal waiver that everyone is a grown man here of their own free will. The Q is not a professional and is not representing himself as such. They do not know your workout history or injuries, so modify the workout yourself as necessary. You can modify for form, weight, reps, or even exercises but don’t modify for effort.
What about the weights?
We often use cinderblocks and kettlebells at workouts. There are plenty if you don’t own your own. Spending money is not a barrier to entry!
Any more questions? Surf the site or send us an e-mail at the address below: