We will discuss all the necessary ingredients to put on a great workout and build a positive attitude about the F3 experience. The Mission, Core Principles, legal pleasantries, workout structure, Circle of Trust, FNG naming, arithmetic, and helpdesk will all be covered. The most important ingredient to a great F3 workout is YOU! Bring excitement and energy to the PAX. They feed off you and will return that energy to you throughout the workout and afterwards. Your goal is to make the PAX say thank you for the leadership.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
F3 Core Principles
F3 workouts …
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
The 3 Fs
- Fitness – The magnet that attracts men to a workout. We are not about getting the fat guy thin but about consistent fitness.
- Fellowship – This is the glue that holds us together. Friendships have been made and cultivated through F3.
- Faith – The dynamite that makes this all worth it.
In The Beginning
So that is why we are here. Some of that is said at the beginning of many F3 workouts but is not required. What is required is a mention of the disclaimer, especially for any FNGs (http://f3nation.com/disclaimer-and-notice/). What must be said is “by participating you assume full liability.” To start the workout, you can include as much of the above as you want so long as you say the disclaimer part …
An F3 workout structure
The basic structure of the workout is known by most because you have been through it. Mosey, Warm-A-Rama, The THANG, MOM, and the COT.
How to call an exercise
There is a cadence to the calling of an exercise, this is how to do it:
- Q: Say the exercise name (i.e.. Merkins)
- PAX: Repeat the exercise name back
- Q: Say “In Cadence”
- Pax: Repeat back
- Q: Say “Ready”, (wait a second) then “Move” and start the count.
- Warm-A-Rama: Some people include a run before and after, some don’t. Up to you. Include about 7-10 exercises that will warmup and loosen stiff old muscles. Keep it simple and quick with 10-15 reps each exercise. Make sure to hit all muscle groups (legs, arms, lower back) and joints (ankles, knees, hips, shoulders). About 10 minutes.
- The THANG: This is the meat of the workout and should take up a majority of the time. Be creative here, this is your workout. Aim for 25-30 minutes of a 45 minute workout and 35-40 minutes of an hour workout. Use previous BackBlast and the Exicon for ideas.
- MOM: 6 Minutes of Mary. This is all abs for 6 minutes to conclude the workout and is usually done at the shovel flag. You can call the exercises or have the PAX call each exercise dealer’s choice style.
COT: Circle of Trust
This includes the Count-A-Rama, Name-A-Rama, Name any FNGs, Announcements, Praises, and Prayer Request. End with a BOM, aka Ball of Man. All lock shields as the Q leads the prayer.
Naming FNGs – Friendly New Guys
For this exercise the FNG tells the PAX enough about themselves to get a good nickname but not too much so they get a really good nickname. All F3 nicknames should be able to be repeated in church and should be memorable. Use the Proud Pappa for help if needed.
Counting: In Cadence (4 or 8 count), up or down, OYO (On Your Own), slow, amrap (as many reps as possible in __ minutes)
- Ask someone else to count if you need to catch your breath
- Call an OYO exercise, same reason
- Take a break and share some truth nuggets
What does the PAX do until the Six arrives?
If you run somewhere realize some PAX will get there before the Six and need something to do. Assign an exercise before starting your run.
SIX? We never leave a man behind. That man is known as the Six and should be encouraged by the rest of the PAX to continue. Find ways to include the Six. You can also “Voluntell” someone to be the “Sweeper” who takes care of the six and any FNGs that may be struggling.
Is the workout hard enough? Too hard?
Watch the PAX to get an idea. Challenge the guys that need it with ‘extra love’ (look up restrictor plate in the lexicon) when needed by assigning them more or harder exercises. Mention an alternative for modifications when available if the PAX need one.