Next · SAT 6:00am · Germantown
F3 Marietta cannon emblem
§ The Script

The First
Whistle.

A standard F3 workout runs 45 minutes. Here's the minute-by-minute.

T · 0:00
T · 45:00
  1. 0:00

    Disclaimer + Mosey

    The Q delivers the F3 disclaimer — you are responsible for your own well-being. A short mosey warms the legs.

  2. 5:00

    Warm-Up

    SSH, Imperial Walkers, Don Quixotes, and the like. Everyone paces themselves.

  3. 10:00

    The Thang

    Peer-led beatdown. Bodyweight, cardio, maybe a ruck. 25–30 minutes of work. Plenty of modifications.

  4. 40:00

    Mary

    Core work to cool down. Planks, LBCs, flutter kicks.

  5. 43:00

    COT

    Circle of Trust. Count-o-rama, name-o-rama, FNG introductions, announcements, and a prayer / reflection.

  6. 45:00

    Charge

    Back to the truck, back to your family, back to the day — improved.

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