F3 Exercises: Your Complete Guide to Fitness, Fellowship

What is F3?

F3 stands for Fitness, Fellowship, and Faith. It’s a national network of free, peer-led workouts for men. The goal of F3 is to build men’s fitness, foster camaraderie, and provide a space for developing leadership skills.

F3 workouts emphasize physical fitness through a variety of exercises. They help to build a sense of community and accountability among the men involved. The workouts are structured, but adaptable, and they are often held outside.

This Guide to F3 Exercises

This guide will explore a wide range of F3 exercises, from simple movements to more complex routines. We’ll focus on how to understand, adapt, and implement these exercises in your F3 workouts.

We’ll also cover modifications, variations, and things to consider for different fitness levels and workout locations. Whether you’re new to F3 or a seasoned veteran, you’ll find something useful here to help you plan and lead effective and challenging workouts.

Core concepts and terminology in F3 workouts

If you’re thinking about joining an F3 workout, here are some terms you’re likely to hear:

Key terminology

• OYO (On Your Own): Participants perform the exercises independently, at their own speed.
• IC (In Cadence): Exercises are performed together, guided by the workout leader.
• The Q: The person leading the workout. The Q chooses the exercises, explains how to do them, and keeps everyone motivated.
• PAX: The workout participants.

Workout structure

F3 workouts generally follow a consistent structure:

• Warm-a-rama: This phase prepares your body for the workout with dynamic stretches and light cardio.
• The Thang: This is the main workout, which includes a variety of exercises and routines.
• Mary: These are core and abdominal exercises at the end of the workout.

Exercise types

In F3 workouts, you’ll do a variety of exercises:

• Single exercise: These are individual movements you do on their own.
• Combination exercise: These are sequences of exercises you perform together.
• General routine: These are structured workout formats that involve multiple exercises and activities.

Bodyweight Exercises

Many F3 workouts rely on bodyweight exercises, which require no equipment and can be done anywhere. Here are a few of the most common.

Upper Body

• Merkins (Push-ups): The standard push-up, merkins work your chest, shoulders, and triceps. There are many variations, including the Abyss Merkin (using benches to increase the range of motion), the Alligator Merkin (walking merkins), and Tempo Merkins (varying the speed of each rep).
• Plank: A core stabilization exercise that strengthens your abs, back, and shoulders. Plank variations include the Back Plank, and Plank variations with shoulder taps or arm circles.

Lower Body

• Squats: A fundamental lower body exercise that works your quads, glutes, and hamstrings. Variations include Air Squats (done without weight), Ballerinas (toe squats), and Baryshnikov Squats (squats performed on the balls of your feet with heels lifted).
• Lunges: A single-leg exercise targeting quads, glutes, and hamstrings, lunges improve balance and coordination. Variations include the Backward Lunge and Walking Lunges.

Full Body

• Burpees: A compound exercise combining a squat, push-up, and jump, burpees provide a full-body workout and boost your cardio. Variations include the Alarm Clock (a modification for shoulder injuries), Aussie Burpees, and the Apollo Creed Burpee (one-armed).
• Mountain Climbers: A core and cardio exercise that mimics the motion of climbing a mountain. The Australian Mountain Climber is a common variation.

Group exercises and routines

F3 workouts, or beatdowns, often involve group exercises to build camaraderie and push individual limits. Here are a few examples of the types of exercises you might find at an F3 workout:

Partner exercises

• Bataan Death Crawl/March: In this exercise, all but one person crawls or marches forward. The last person performs burpees until the crawling/marching group reaches a designated spot. Then, the group rotates, with the new last person performing the burpees. This exercise promotes teamwork and endurance.
• Dora: This is a partner exercise involving dividing up the reps of different exercises, such as burpees, squats, and push-ups.

Cadence-based exercises

• 21s: These are side straddle hops with vocalized and mental counting performed in cadence. This exercise emphasizes coordination and discipline.
• Absolution: This complex eight-count exercise combines groiners, makhtar n’diayes, and chilly jacks, targeting the core and upper body.
• Bat Wings: These are a series of arm exercises performed in cadence without lowering your hands.

Field-based exercises

• 1st & 10: These involve sprints and exercises performed across a 100-yard field, combining cardio and strength.
• 7 of Diamonds: These are exercises performed at the corners of a diamond-shaped area, allowing for varied movements and distances.
• 711s little brother: In this exercise, you pick two exercises and define a distance to run, then perform the exercises to make seven reps.

Exercise variations and modifications

One of the best things about F3 workouts is that they’re designed to be inclusive. No matter your fitness level, there’s a way to scale or modify the exercises to meet you where you are. Here are a few ways to do that:

Scaling for different fitness levels

• Modify the number of reps. If the workout calls for 20 reps of a particular exercise and that seems like too much, do 10 or 12. If it seems too easy, ramp it up to 25 or 30.
• Adjust the difficulty. Many exercises have easier and harder variations. For example, if you can’t do a standard push-up, try doing them on your knees. If standard push-ups have become too easy, try decline push-ups with your feet elevated on a bench or wall.
• Use assistance. Resistance bands can help you complete pull-ups or dips if you don’t have the strength to do them on your own.

Adapting to environmental conditions

• Consider the surface. Some exercises are better suited to certain surfaces than others. For example, you might want to do Absolution (a core exercise) on grass or mulch rather than asphalt.
• Work within your space. If you don’t have a lot of room, you can modify exercises to fit the space. For example, instead of doing a long lunge, you could do a shorter lunge or a static lunge.
• Adjust for the weather. On a hot day, you might want to choose exercises that don’t require a lot of running. On a cold day, you might want to do a longer warm-up.

Addressing injuries and limitations

• Shoulder injuries. If you have a shoulder injury, you might want to modify exercises like push-ups or burpees. One modification is the Alarm Clock burpee, where you step your feet back instead of jumping, and eliminate the push-up.
• Knee issues. If you have knee problems, you can do low-impact versions of lunges and squats, or modify them to a smaller range of motion.
• Back pain. If you have back pain, focus on core stabilization exercises and avoid movements that make your pain worse.

Sample F3 workout routines

Want to get started but not sure where to begin? Here are some sample F3 workout routines. Remember to modify these to fit your current fitness level and always consult with a healthcare professional before starting any new exercise program.

Beginner-friendly routine

1. Warm-up: 5 minutes of light cardio and dynamic stretching.
2. The Thang: 3 rounds of the following circuit:
   • 10 Air Squats
   • 10 Merkins (that’s F3-speak for push-ups)
   • 10 Lunges (each leg)
   • 10 Mountain Climbers (each leg)
   • 30-second Plank
3. Mary: 3 minutes of LBCs (Little Baby Crunches) and American Hammers (a core exercise).

Intermediate routine

1. Warm-up: 5 minutes of jogging and arm circles.
2. The Thang: 4 rounds of the following circuit:
   • 15 Burpees
   • 20 Squats
   • 20 Merkins
   • 20 Alternating Side Squats
   • 1-minute Plank
3. Mary: 5 minutes of various core exercises.

Advanced routine

1. Warm-up: 5 minutes of high-intensity cardio and dynamic stretching.
2. The Thang: AMRAP (As Many Reps As Possible) for 20 minutes:
   • 10 Burpees
   • 20 Squats
   • 30 Merkins
   • 40 Lunges
   • 50 Mountain Climbers
3. Mary: 7 minutes of challenging core exercises.

Incorporating Cadence and OYO Into Workouts

F3 workouts often involve a blend of structured, group exercises (cadence) and individual exercises performed at one’s own pace (OYO – On Your Own).

The Benefits of Cadence

• Synchronized Movement: Cadence promotes unity and coordination among the PAX. Everyone moves together, building camaraderie and a sense of shared effort.
• Controlled Pace: Keeps the group moving at a pace that allows for proper form, reducing the risk of injury.
• Mental Discipline: Cadence requires focus and concentration, pushing the PAX to stay present and engaged throughout the exercise.

The Benefits of OYO

• Individualized Intensity: OYO allows each PAX to work at their own pace and challenge themselves appropriately. If someone needs to push harder, they can. If someone needs to modify, they can.
• Personal Responsibility: OYO encourages self-awareness and accountability. PAX learn to listen to their bodies and adjust their efforts accordingly.
• Adaptability: Facilitates modifications and variations based on individual needs and abilities. No one is left behind.

Combining Cadence and OYO

The best F3 workouts often combine these two approaches.

• Alternating Between Cadence and OYO Sets: This provides a balance of structure and individual freedom. A set of cadence exercises might be followed by a set of OYO exercises, allowing for both group cohesion and individual challenge.
• Using OYO During Rest Periods: Encourage active recovery and continuous engagement by incorporating light OYO exercises during rest periods. This keeps the heart rate up and prevents muscle stiffness.
• Employing Cadence for Complex Movements: Use cadence to ensure proper execution of challenging exercises. This helps the PAX learn the correct form and technique before attempting the exercises on their own.

Frequently Asked Questions

Summary

F3 workouts aren’t just about physical fitness; they’re about building a community, challenging yourself, and growing as a person. The exercises are designed to be adaptable, so everyone can participate and stay involved for the long haul. Whether you’re a Q leading a workout or a PAX showing up to sweat, there’s a place for you.

If you’re a Q, embrace the variety of F3 exercises and routines. Tailor them to fit the needs and abilities of the men in your group. As a PAX, jump in, push yourself, and know your limits. Remember, it’s not a competition – it’s about supporting each other and getting better together.

Ultimately, F3 exercises play a key role in the organization’s broader mission: to plant, grow, and serve male leaders. By focusing on fitness, fellowship, and faith, F3 empowers men to become better husbands, fathers, friends, and community members. It’s about making a positive impact, one workout, one conversation, and one act of service at a time.