Start Here


If you haven't done so already, check out our home page to learn about who we are and what we do. Next, check out the list of common excuses for not showing up to your first workout - and why you shouldn't fall for them. If you're still with us, keep reading to get a sense of what the before, during, and after of your first workout will look like.

Getting Ready for Your First Workout

  1. Pick a time and a place. Use our Locations page to find the workout closest to you, or that interests you most, and check out when they meet.

  2. Let us know if you're coming. You'll find contact emails for all our workouts on the Location page. Shoot them a quick email so they know to expect you. They can answer any remaining questions you have, help you if there are issues the morning of, and check in on you if needed.

  3. Set a reminder, alarm, wake-up call, whatever it takes. That first workout comes quickly and it comes EARLY. Don't let this opportunity slip through the cracks.

  4. Read the disclaimer. This is some legalese that basically says everyone is out there of their own free will, doing their best, and neither F3 nor anyone else is liable for injury (don't quote me on that).

  5. Fill out our emergency contact form. We've never had to use it, but better safe than sorry.

  6. Consider getting a pair of gloves. It's by no means required, but since we do a lot of pushups and the like on whatever surface is available (like concrete and asphalt) some people like to wear gloves during the workout. Most people wear leather or mechanic gloves. Examples: Home Depot, Amazon, Ace Hardware.

  7. Bonus points. You'll find out very quickly that in F3 we have our mini-language. There's a special name for everything. For instance, my favorite, "fartsacking" is when you stay under the covers instead of getting up and working out. If you want to get ahead of the curve check out our lexicon for some common F3 terms.

Morning of and During Your First Workout

  1. Dress for the weather. Layers are key, especially when it's cold.

  2. Get some fuel (light breakfast). I like to eat a banana while I'm getting ready.

  3. Bring a water bottle. Workouts are relatively short, but you never want to be without water.

  4. Show up a couple of minutes early. Just a couple. Introduce yourself and see if there are any special instructions for that day.

  5. HEADS UP: Everyone will call you FNG. This stands for Friendly New Guy. Everyone at F3 has a fun nickname, but you don't get it until after your first work. So until you get your own F3 name, you'll go by FNG.

  6. Modify as needed. This is one of the most important ones. Especially if you're new to working out, some of the exercises may be above your ability. That's fine, embrace it, and be ok with it, no one is judging your physical ability. Do fewer reps, do push-ups from your knees, take a break. We want you to push yourself so you can grow, but not so far that you break. Try and find a happy middle ground where you feel challenged enough to want to come back.

  7. Get your F3 name. At the end of the workout, everyone will circle up. They'll ask you to stand in the middle and tell them about yourself. No deep dark secrets, just who you are and what you like. From what you say, they will generate a new F3 name for you. Don't worry, the names are PG. For example, in Denver, we have guys with names like Payday, Speedo, Deep Dish, Napster, Pickles, Nature Boy, Native, Frozen, Cheddar, and Princess.

  8. Some workout groups go out to coffee after the workout. This is one of the best parts of F3; getting to know your fellow guys. If your workout group does coffee, I highly recommend you join them, at least once!

After Your First Workout

  1. Fill out the FNG form. Slack is a messaging platform F3 uses to communicate throughout the week. Learn about upcoming events, keep up with the guys, and let people know how you're doing.

  2. Show up again! A weekly commitment to your local workout group is the benchmark. If you absolutely loved your first F3 workout, dive in! Check our locations page and find additional workouts in our area that you can attend.

  3. Bonus points. Bring someone new with you next time! The more the merrier.

Give us Some Feedback

Is there info that's not on this page that you wish there was? Shoot us an email and let us know. Help us help others.