F3 TERMS

The physical component of F3 used as a 'magnet' to bring men together.

Show up in the gloom, push yourself, and encourage others. It's the entry point to the brotherhood. Fitness is the start, not the end.

The regional leader who focuses on the quality and safety of the workouts.

He mentors Site Qs, organizes 'IronPax,' and ensures the workouts stay 'Peer-Led.' One of the three pillars of regional leadership.

The children of a PAX.

Named as 'versions' of the original (the PAX). Often join for special 2.0 workouts. We lead so they have a better example to follow.

A special workout where PAX bring their children to participate.

Usually shorter and more 'fun-focused.' It allows children to see their fathers leading and working hard. A great way to build the 'Home AO.'

The social component of F3 that builds deep community among men.

Gather for coffee, lunch, or social events (Happy Hours) where men can talk beyond the workout. This is where we combat male isolation.

The regional leader who focuses on social events and building community.

He organizes lunches, 'Beerterias,' and family events to keep the PAX connected. One of the three pillars of regional leadership.

Affordable moisture-wicking undergarments found at Costco.

Wear them under your shorts and shirt when the temp drops below 40 degrees. The unofficial winter uniform of F3.

The service and purpose component of F3; living for something bigger than yourself.

Engage in community service, leadership study, or shared spiritual exploration. Not necessarily religious, but always outward-facing.

The regional leader who focuses on community service and spiritual/leadership growth.

He identifies local service projects and leads 'QSource' study groups. One of the three pillars of regional leadership.

The process of a man improving his life, leadership, and fitness.

Taking the steps to get 'right' (Fitness) so you can 'live right' (Leadership). A man is either accelerating or decelerating.

The willingness of a man to let his brothers speak truth into his life.

Being part of a Shield Lock or an AO where men will call you if you don't show up. Accountability is the antidote to the Sad Clown.

The specific geographic location where an F3 event or workout takes place.

Show up at the designated GPS coordinates at the stated time, usually a park or school parking lot. The fundamental unit of F3 geography.

A written summary of the workout posted to Slack or a website.

Includes the Q, the PAX, the 'Thang' (workout details), and a message from the Q. Keeps the Region connected and accountable.

A head covering that exposes only part of the face.

Wear it on extremely cold mornings to protect your face from windburn. Essential for 'sub-zero' posts.

A knit cap to keep your head warm in the gloom.

Wear it during winter months. You'll likely take it off halfway through. F3 branded beanies are a popular 'gear drop.'

The actual physical workout led by a Q.

Typically 45 minutes of HIIT, running, and bodyweight exercises in the gloom. Every beatdown is 'the best one yet.'

The smooth movement from one exercise or location to the next.

Avoid long gaps. 'On your feet, we're running to the pull-up bars... GO!' Keep the 'suck' consistent.

Avoiding the 'same old' workout every time.

Mix in new locations, different muscle groups, and unique 'Thangs' to keep PAX engaged. Don't be a 'one-trick pony' Q.

An annual 208-mile team relay race through the mountains of North Carolina.

F3 sends dozens of teams (12 men each) to run through the night in a test of endurance and fellowship. A premier 'Second F' event for many Regions.

A lubricant stick used to prevent skin irritation during movement.

Apply to areas prone to chafing (thighs, underarms) before a long run or ruck. Essential for any event over 60 minutes.

The physical act of men huddling close together for the final prayer/words.

Men put hands on shoulders or in the center, symbolizing unity and strength. Physical contact builds brotherhood.

The rhythmic 4-count method used to keep the PAX moving in unison.

1. Name the exercise 2. 'Starting position... MOVE!' 3. 'In Cadence... EXERCISE!' 4. Count '1, 2, 3' and the PAX shouts the rep number If you mess up the count, the PAX will 'mumble chatter' you. Embrace it.

Absolutely. Bringing a friend is called an 'EH' (Emotional Headlock). It's the best way to grow the AO.

Yes. If you need to 'bolt' for work, just let the Q know or slip away quietly. Try to stay for the COT if possible.

A waterproof or absorbent cover for your driver's seat.

Throw it on your seat after the workout to keep your car from smelling like 'The Gloom.' Your 'M' will thank you for this piece of gear.

A high-strength clip for securing heavy loads.

Use it to attach team weights or extra gear to your ruck. Must be weight-rated. Never use 'keychain' carabiners for weight.

Observing the PAX to see if the workout is too easy or too hard.

If no one is talking, it might be too hard. If everyone is laughing, it might be too easy. Adjust the intensity on the fly.

The primary weighted object used in F3 workouts. Standard 8x8x16 size.

Used for overhead presses, squats, curls, and rows. Usually weighs around 35-40 lbs. Every man should eventually own a 'Cindy.'

Gathering for coffee and fellowship immediately following a workout.

PAX head to a local coffee shop or tailgate to talk, share life, and build the Second F. This is where the real bond is formed.

The man responsible for the Region's digital presence (Slack, Website, X/Twitter).

He ensures the 'Backblasts' are posted and that the 'EH' message is reaching the community. Vital for the growth of a modern AO.

Using the strength of the PAX to help the local community in Marietta.

Organizing park cleanups, food drives, or 'helping hands' for a brother in need. The tangible 'Faith' of the PAX.

Snug-fitting shorts worn under workout gear.

Essential for preventing 'chub rub' and keeping everything in place during runs. Look for 'no-ride' versions.

The deep, combat-like bond formed through shared hardship and common purpose.

More than just 'friends,' the PAX are brothers who have each other's backs. The true 'glue' of F3.

The F3 model of influence: Individual -> Team -> Organization -> Community.

Focus on getting yourself 'Right' first so you can effectively lead others. You cannot lead a community if your home is a mess.

The F3 model of growth: Individual -> Team -> Organization -> Community.

Focus on getting yourself right first so you can lead your family and community. Acceleration starts in the center.

When multiple AOs or Regions meet at one location for a massive workout.

Usually happens on holidays (July 4th, New Year's) or for special milestones. A great way to see the scale of the Nation.

The final 5-10 minutes of every workout where men gather in a circle to close out.

Includes a Count-a-rama, Name-a-rama, announcements, and a 'Shout Out' or prayer to end the session. This is the most important part of the 45 minutes.

The most sacred space in F3 where men share their hearts and minds.

Gathering close together to hear announcements, intentions, and a closing word. Without a COT, it's just a workout.

Pre-thinking the closing words for the Circle of Trust.

Don't wing the COT. Have a quote, a verse, or a story ready to share with the men. This is the 'Third F' in action.

The process of counting the number of men present at the workout.

A man starts with 'One' and it goes around the circle until the last man calls the total. Ensures no man is left behind.

Accurately tallying the number of men present.

Do this during the Name-a-rama. Record the total, including FNGs, for the Backblast. Important for regional growth stats.

A weighted object (usually a 40lb cinder block) used in a workout.

PAX bring their 'coupons' to add resistance to Merkins, Squats, and Presses. A cinder block costs $3—the best gym equipment there is.

Completely Stupid And Utterly Pointless. A long-form or grueling event that pushes limits.

Events like GrowRuck, The Murph, or an Ironpax challenge that require extra endurance. Meant to be hard so that men must rely on each other.

The daily choice to get out of bed and accelerate your life through fitness and discipline.

Wake up early, post to the gloom, and reject the comfort of the 'fartsack.' Inspired by The Matrix; choosing reality over comfort.

The F3 name of Tim Whitmire, one of the two co-founders of F3 Nation.

A former journalist who helped scale F3 from the original AO in Charlotte. One of the original HIMs.

The gold standard of socks for F3. Lifetime guarantee.

Wear these to prevent blisters during wet workouts or long rucks. They are expensive but will never wear out.

When a man stops pushing himself and slides back into comfort or isolation.

Usually starts with 'fartsacking' and leads to becoming a Sad Clown again. We hold each other accountable to stop the slide.

A man who shakes up the 'status quo' to bring about positive change.

A HIM identifies a problem in his community and takes action to fix it. HIMs are disrupters of the Sad Clown culture.

The act of identifying a 'Sad Clown' environment and introducing F3 culture.

Planting a new AO in a neighborhood where men are isolated. We disrupt the darkness with the light of the Gloom.

No. You can participate as much or as little as you're comfortable with. We respect every man's boundaries.

A HIM is just a man who wants to make a difference. You don't start as one; you grow into one. It's a journey, not a destination.

Just yourself, water, and maybe a pair of work gloves for the pavement. If a 'coupon' is needed, we usually provide it.

Most F3 regions use Slack for communication. It's where the 'Second F' lives online. It's the digital locker room.

No sign-up is required. Just check the website for a location and show up at the stated time. We don't do 'memberships.'

Yes. We often have 'Convergences' where multiple AOs meet for a big holiday workout. Holidays are some of our best workouts.

When conditions are both extremely hot and extremely humid, or extremely cold and windy.

The PAX will often say 'It's a double-hate morning.' It's a badge of honor to post. Tests a man's 'Daily Red Pill' commitment.

When a PAX attends an F3 workout in a region other than his own home AO.

Traveling PAX should announce they are 'downrange' and bring a sticker from their home AO. F3 is a global brotherhood.

The F3 name of David Redding, one of the two co-founders of F3 Nation.

A lawyer and former Green Beret who helped draft the QSource. One of the original HIMs.

A bag used to keep clothes and electronics dry inside a ruck.

Essential for events where you might be submerged in water. Roll-top bags are the most reliable.

A folding military shovel used as a portable 'Shovel Flag.'

Used for 'Black Ops' workouts where a full-size shovel isn't practical. Great for 'Downrange' travel.

The process of inviting and persistently encouraging a man to join F3.

Not a physical headlock, but an invitation that makes it hard for him to say no. One-on-one is always better than a blast email.

Knowing how to handle a medical emergency.

Always know which PAX are doctors/nurses. Have a phone ready to call 911 if a man goes down. Hopefully never used, but always ready.

The persistent and loving act of inviting a man to join F3.

Tell a man exactly where to be and when, and offer to pick him up or meet him there. One EH can change a man's entire life.

The F3 standard of finishing exactly at the stated time.

Finish the COT by the 45 or 60-minute mark. Men have jobs and families to get to. Never run over time; it's disrespectful to the PAX.

Arriving early to set up cones, coupons, or music.

If your workout requires setup, arrive at 0515 to have everything ready for the 0530 start. Preparation prevents poor performance.

The regional leader responsible for identifying and 'planting' new AOs.

He scouts locations and finds the 'Expansion Team' to start a new shovel flag. Expansion is how the Starfish grows.

The official branded clothing and gear sold by 'F3 Gear.'

PAX wear it to show their pride in the organization and identify each other in public. Profits often support the F3 Foundation.

A hat featuring the F3 logo.

Wear it to keep sun or rain out of your eyes and represent the Nation. Regional 'gear drops' usually include a custom hat.

The 501(c)(3) non-profit arm of F3 that supports community impact and charity.

PAX can donate to the Foundation to support regional 'Reach' projects and international expansion. Ensures F3's impact goes beyond the workout.

A branded sleeve for your post-workout beverage.

Used during 'Beerteria' or social gatherings after the 3rd F. A staple of F3 fellowship.

The overarching international organization that encompasses all F3 Regions.

It is a 'Starfish' organization with a small central board but decentralized leadership across thousands of AOs. Founded in Charlotte, NC in 2011.

The central hub for all national F3 information, maps, and QSource.

Go here to find workouts when you are traveling 'Downrange.' The digital home of the movement.

A velcro-backed patch representing an event, AO, or region.

Attach to the velcro 'loop' panel on your rucksack or hat. Earned, not bought (usually).

The standard moisture-wicking F3 branded t-shirt.

Wear it to the workout to represent your AO or Region. Never wear cotton to a beatdown.

The F3 logo sticker for your vehicle or laptop.

Apply it to your car to help other PAX identify you 'downrange.' A great way to spark an 'EH' conversation.

The annual anniversary of a PAX member's first workout (his 'birth' into F3).

Typically celebrated by having the 'Birthday Boy' Q a workout or receiving T-Claps from the PAX. A major milestone for consistency.

The warm, comfortable bed that keeps a man from posting to a workout.

Usually used as a verb: 'I fartsacked this morning.' It is the enemy of the First F. Don't let the fartsack win.

The fitness component of F3—the 'magnet' that brings men together.

Focusing on functional fitness through the beatdown to get the body right. You can't lead others if you can't lead yourself.

A man attending his first F3 workout who has not yet been given an F3 name.

Treat him with the 'Red Carpet.' He is the most important man at the workout until he is named at the end. Never use the 'F' to mean anything vulgar.

A tool used for self-myofascial release (massage).

Use it after a beatdown to roll out tight quads, hammies, and lats. Consistency here prevents injury.

The core F3 value of taking what you've learned and teaching it to the next man.

F3 is free because it was given to us; our job is to give it to the next guy. You can't keep what you don't give away.

The pre-dawn hours when F3 workouts typically occur (usually 0500-0700).

Wake up while the world is sleeping, get out of bed, and drive to the AO. Seeing the sun rise with your brothers is the reward.

High-strength tape used for gear repair and 'brick wrapping.'

Use it to tape bricks together for a DIY ruck weight or to fix a broken coupon. Stronger than standard duct tape.

An endurance event company that partners with F3 for rucking challenges.

Founded by Jason McCarthy. Their 'Tough' and 'Basic' events are common goals for F3 PAX. F3 and GORUCK share a common 'special forces' DNA.

The specific act of welcoming a new man before the workout starts.

Approach him immediately, introduce yourself, and stick him with a 'Battle Buddy' for the hour. The first 5 minutes determine if he returns.

A locking D-ring that attaches to the MOLLE webbing on a ruck.

Use it to secure your hydration tube or hang extra gear from your pack. Inexpensive but highly functional.

A multi-day event combining F3 leadership training (Grow School) with a GORUCK-style endurance event.

PAX travel to a host city for a weekend of classroom learning and a 12+ hour overnight rucking challenge. The ultimate test of a HIM's resolve.

A CSAUP event combining a leadership Grow School with a grueling overnight Ruck.

Designed to break men down so they can be rebuilt as better leaders. The ultimate F3 leadership experience.

Chemical or battery-operated heat packs.

Place them inside your gloves during 'Respect' winter workouts. Great for the hands-free 'Al Gore' holds.

Allowing another man to lead a portion of the workout.

Great for mentoring VQs. 'Hey, [Name], you take the next 10 minutes.' Develops the next generation of leaders.

A firm promise to show up to a workout or event.

Usually given in Slack to a Pre-blast. Once you 'HC,' you don't fartsack. Your word is your bond.

A band worn around the forehead to keep sweat out of eyes.

Wear it during high-heat summer workouts. Junk Brand is a favorite among the PAX.

A hands-free light source worn on the forehead.

Essential for seeing in the pre-dawn 'Gloom,' especially during runs or rucks. Get one with a red-light mode so you don't blind your brothers.

The principle that we work out in the elements, regardless of weather.

We don't hide in a gym. We face the rain, the cold, and the heat together. Nature is the best gym.

A man who has moved from being a consumer to a producer in his community.

A HIM takes the 'Daily Red Pill,' leads his family, and serves his AO. The ultimate goal of the F3 journey.

A man who has accelerated his leadership and is making a positive impact on his community.

A HIM takes the DRP (Daily Red Pill), leads his family, and serves his AO. The goal of the F3 journey.

Using the plank position as a 'waiting area' for the PAX.

When the faster PAX finish a set, have them hold a plank until the Six arrives. Keeps the heart rate up while waiting.

Shadow a veteran Q, sign up on the Q-sheet, and lead your first 'VQ'. Leadership is the core of F3.

Check the F3 Marietta website or the national F3 map for the AO nearest you. Every AO has a designated 'Site Q.'

Talk to your Nantan or Site Q. We are always looking to plant new AOs. F3 grows through 'expansion.'