So, you are curious about F3 after hearing about it from a friend, seeing updates on social media or driving by a workout at the New Providence Community Pool parking lot.​​​ 

 

Here is everything you need to know.

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Where and when are the F3 workouts?

 

Click here for the schedule for F3 The Frontier.​

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What do I need to bring?

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Dress for the conditions - There's no such thing as bad weather, just bad gear. Wear layers. Wicking materials are recommended. And wash your gear after. It stinks.

 

Gloves - your fingertips and palms will thank you. Leather or rubberized-palm work gloves are common. Think something between golf glove and ski glove.

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Cinderblock - a.k.a. Coupon. While most workouts involve body weight exercises, we incorporate a cinder block into the workouts, occasionally. Ok, usually. We have a set at The Frontier and you will get one as a gift!

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​​​​​Here are some tips as you consider your first F3 workout:​​​

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• Show up 5-10 minutes before the start of the workout. The workout will start on time. The guys will give you a hero's welcome and you will be known as FNG (Friendly New Guy) until you get a F3 name at the end of the workout.

• The workouts typically start with a warm-up in a circle. The leader introduce himself and then will call out the exercises. Follow his lead. 

• Most of the exercises have F3 names (e.g. Jumping Jacks are called Side Straddle Hops). Do not be surprised if you have no idea what the leader is talking about. It is ok. Copy the guys around you. They were once newcomers who had no idea what was going on as well. 

• It is important to remember to MODIFY as needed during the workouts. If you want to go harder – go harder. If you have not exercised in a long time, slow down. We say, "Push yourself, but don't hurt yourself."  Just show up, work hard and give it your best. That is all that matters. We are not here competing against one another. This is a "You vs. You" workout. The workouts do not get easier, but you will get stronger.

• The workouts end in a Circle of Trust (COT) where the leader may share. He will then call for the guys to count off (Numberama). After that, if you are new, then you will be called into the middle and asked to introduce yourself. You will then be given a F3 name.  You can then join the Namerama when the guys share their real names, age and F3 name. 

• We take a set of pictures after the workout for proof of participation and to share with others.

• Some of the guys typically hang around after the workout to connect and catch up. We have coffee on Saturdays and that provides a longer time to connect.

 

Here are some additional steps:

• Check out the schedule to see what site works best for you.  

• Check out the Lexicon. We have a nick name for everything you do. The Lexicon will give you a definition behind the F3 language.

• Follow @f3nation.​

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Excuses?

Here are the favorite excuses that stand in the way of showing up for a F3 workout. 

Don't let them stand in the way of meeting new friends and getting into the best shape of your life.