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Welcome, FNG
FNG stands for Friendly New Guy. Your first workout is always free — every workout is free — and you don't need to be in shape to start. Just show up.
The Standard
The Five Core Principles
The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Be free of charge.
Be open to all men.
Be held outdoors, rain or shine, heat or cold.
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust.
What To Expect
- Arrive 5 minutes early and introduce yourself. Someone will be watching for you.
- Workouts start on time (COT — Circle of Trust) and last about 45–60 minutes.
- Everything is bodyweight and scalable. Modify anything — this is your workout.
- Wear athletic clothes and shoes for grass and pavement. Dress for the weather.
- Bring water. A small hand towel and gloves are optional in winter.
- At the end you'll get a nickname. Embrace it.
Common Questions
- How much does it cost?
- Nothing. F3 is completely free and always will be. No dues, no membership.
- Do I need to be fit?
- No. Workouts are scalable and men of all ages and fitness levels attend. You set your own pace.
- What do I bring?
- Water, athletic shoes, and weather-appropriate clothing. That's it.
- What's a Q?
- The Q is the man who leads that day's workout. Every man eventually takes a turn — the role rotates.
Ready?
Pick a workout, show up 5 minutes early, and introduce yourself. That's it.