Welcome, Friendly New Guy! During your first workout, you’ll be known as “FNG.” When you complete your first workout, you’ll earn a proper F3 name

We cover a lot of ground in 45 minutes or an hour, and we don’t waste any time. Here’s a very broad, generic outline of how our workouts function. If you’re new, someone will always be dedicated by your side to ensure you know what’s going on.

• The Q (the guy leading the workout) gives a disclaimer and recites F3’s core principles

• Warm-o-Rama: Any combination of stretching, warm-up exercises, and/or a short jog around the AO

• The Thang: THE workout, which can and will take on any form, intensity, and duration

• Mary: Any combination of cool-down exercises, often core-centric

• Circle of Trust: Count-o-Rama and Name-o-Rama (our version of roll call), announcements, and wraps with a brief word of wisdom from the Q

Here’s a down and dirty quick list of recommended gear you should consider. Modify as necessary.

• Gloves (you’ll hate your life if you don’t wear ‘em, double-up in the winter)

• Buy a coupon (i.e., a cinder block—they’ll run ya’ about $1.25), and keep it in your trunk

• Comfortable shoes that can take a beating (Gore-Tex/waterproof highly recommended during winter month)

• Comfortable shoes that can take a beating (Gore-Tex/waterproof highly recommended during winter month)

• Moisture wicking apparel (cotton gets heavy when wet)

• Watch (helps gauge how much gas you’ll need left in the tank)

• Towel (for your car seat during the drive home)

• Headlamp

• Reflective bands or vest

• Traction cleats (winter months)

• Water bottle (you often won’t touch it during a workout, but you’ll want it after)

• Be on time. Better yet, be 5-10 minutes early to stretch. We don’t wait. If you’re late, you get penalty burpees.

• Check your ego at the door. Be nice, encouraging, and supportive.

• Hydrate. Start your engine with 16 oz or more of water when you wake up.

• Eat something light on your way. A banana or a couple handfuls of raisins work well. Then, eat something protein-heavy within 30 minutes after your workout to help with muscle recovery.

• Dress for the weather, and in layers (rule of them is dress as if it’s 20 degrees warmer).

• If you like your car, buy a heavy-duty Tupperware container to transport your coupon, dirty clothes, and towel.