F3 RELEVANT VOCABULARY AND TERMINOLOGY 

Let’s address the terminology of F3. A shared “secret” language is not just for fun; it’s a way of building connection and camaraderie. The vocabulary of F3 is borrowed from the military, other organizations, and the fertile imaginations of some creative and funny dudes. This language is a big part of the culture, so it’s important to know the most common terms. 

There is actually a Lexicon (list of terms with definitions) and even an Exicon (list of exercises with definitions), but there are literally hundreds of words that you may never encounter, so let’s just stick with some of the basics. If you hear a word you don’t recognize, just ask the guy next to you. You’ll pick up the lingo before you know it. 

The 450 or so terms in the Lexicon are a bit overwhelming. Here are some of the most common terms and abbreviations you’ll encounter:

• AO or AREA OF OPERATIONS: The geographical location at which an Event takes place. Abbr: AO.
• AYE: I agree.
• BACK BLAST: A written account of a Workout or Event that the Q Posts to a public forum, usually the day of or the day after. Abbr: BB.
• BB: Short for BackBlast.
• BEAT DOWN: A very difficult Workout delivered by a Q with Zeal.
• CADENCE: The count used in most exercises. The Q calls out “1, 2, 3” and the

Pax then counts “1”. The Q continues with “1, 2, 3” and the Pax then counts “2,” etc. The count should be on each end-point of the exercise, but compliance to this rule varies wildly. 

• CINDY: ~35lbs of cementitious love.

• CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man. A Core Principle of F3Nation. Abbr: COT.
• CSAUP (see below)
• COMPLETELY STUPID AND UTTERLY POINTLESS: Difficult Events that the PAX do together to promote Teamwork and Perseverance. Abbr: CSAUP.
• CONVERGENCE: A gathering of two or more Groups for a specific Event.
• COT: Short for Circle Of Trust.
• CSAUP: Short for Completely Stupid And Utterly Pointless.
• EH: Short for Emotional Headlock.
• EMOTIONAL HEADLOCK: The method by which most FNGs are recruited into F3. Abbr: EH. Whatever encouragement it takes to get them to a workout. Used as a noun or a verb.
• FARTSACK: Bed.
• FARTSACKING: Staying in bed instead of posting.
• FELLOWSHIP: A healthy relationship with those in Proximity. The second F of F3. AKA: the SecondF. AKA: 2F.
• FIA: Females In Action. The less populous but committed group of women who do roughly what we do (at least we think).
• FNG: Short for Friendly New Guy. Your designation until you get a nickname.
• FREED TO LEAD: The F3 bible (of sorts). Order your copy today!! Abbr: FTL.
• FRIENDLY NEW GUY: A man making his initial Post to a Workout or other F3 Event. Abbr: FNG.
• GEAR: Distinctive F3 Workout apparel and equipment, available exclusively at the F3 Gear Store.
• GLOOM: The murky pre-dawn in which the PAX gather around the Shovel Flag in preparation for a Workout.
• KOTTER: A PAX who posts to an F3 workout after a prolonged absence.
• MOLESKINE: That portion of the BackBlast in which the Q describes interesting things about the workout that are at least partially true.
• MUMBLE CHATTER: Talking incessantly during the workout to Inspire the Q, encourage the other PAX and/or connect with FNGs.
• NAME-O-RAMA: That stage of the COT during which each PAX announces his Hospital Name, his age and his F3Name.
• PAX: The members of F3.
• POST: Verb. To appear and participate in a workout or event.
• PREBLAST: The Twitter post (with the hashtag #pb) that confirms the following day’s workout at each AO. Not always posted, but usually there before 9:00 the previous evening. It’s a good idea to check it before going to be to ensure that no changes have occurred. 
• Q: A Leader who takes responsibility for the outcome of a workout.
• REPEATO: Doing an exercise or series of exercises over again.
• RESPECT: A PAX who has reached his 50th birthday.
• SECOND F: Fellowship. AKA: 2F.
• SHOVEL FLAG: Old Glory on top of a long-shaft shovel. Although not mandatory, each F3 Workout seems to own one. The Q pounds it into the ground to provide the Faithful a point in the Gloom around which to rally.
• SIX: Your posterior end, or the PAX at the trailing end of a run.
• SPONSOR: The PAX who EH’s an FNG to his first Workout and (hopefully) Posts with him.
• STANDARD: A run before a scheduled workout for those who need the extra challenge (sometimes in preparation for a CSAUP or other event). Usually 30 to 50 minutes before the workout. 
• TCLAPS: Short for Triple Claps. Equivalent to a “thumbs up” or “like.” Three short explosive claps, executed in sincere admiration for someone or something.
• THIRD-F: Faith. AKA: 3F. Outside of the COT, third F events could be a bible study, community event, or fundraiser.
• VIRGIN-Q: A PAX’s first Q of an F3 Workout. Abbr: VQ.
• VQ: Short for Virgin-Q.
• YHC: Short for Your Humble Correspondent. The author of the tweet, backblast, etc. A marginally acceptable way to refer to oneself in the third person (for those opposed to using “I” for some reason).

SOME COMMON EXERCISES

There are hundreds of exercise listed online, but here are some of the ones you’re most likely to run across. Get in the habit of observing others to pick up the form (or lack of it).

You don’t have to memorize any of these, of course. They’re just here for reference:

• Apolo Ohno Moving your legs from side to side and swinging your arms so that you look like a speed skater (like Apolo).
• Australian Pull-Up A pull up from underneath a railing, with feet on the ground. 
• Balls to the Wall Aka BTTW. Standing upside down on your hands with your feet above your head facing any type of structure that will support your body. As close to the wall as you can as the name implies.
• Bear Crawl Walk on ground with both hands and feet, like a bear.
• Burpee A multi-step, full-body exercise in which you move from standing to push-up to squat to jump. 
• Carolina Dry Dock Modified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your six (your butt).
• Cotton Picker (or the more PC name: Carrot Puller) Bending over with legs wide apart, touch the ground in front of you, underneath you, and behind you, finishing with a clap.
• Crab Walk Balancing on your hands and feet with your front facing the ceiling and your hips thrust upwards. Walk like a crab.
• Crunchy Frog Done in cadence, in a V-like sitting position, first wrap your legs with your arms. Quickly open yourself up by moving your arms out to your sides and extending your legs out in front of you. Bring them back in. 
• Dip Not the classic parallel-bar dip like in the gym, but a Triceps Dip. 
• Dora A partner exercise where one partner runs up and back while the other does an exercise, and then switch off until the team completes a prescribed number or reps. 
• Dying Cockroach 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.
• Elbow Plank A plank on your elbows instead of your hands.
• Elevens Also written as 11s. A ladder exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. Sometimes done with different numbers.
• Flutter Kick Ab exercise done laying on your back. Legs off the ground, alternate kicking legs as if you’re swimming. Usually done in cadence.
• Freddie Mercury Aka the bicycle sit-up. Alternate extending legs and arms in a bicycling motion during the sit-up.
• Imperial Storm Trooper (IST) Standing, hands on head as if you’re doing a sit-up. Lift your knee to the opposite arm’s elbow.
• J-Lo (Jennifer Lopez) From hand plank, move body from side to side.
• Ladder Starting with x number of reps of an exercise, run up and back, then do x-1 (or x-2) reps, until you get to 0. Sometimes involves two exercises (see “Elevens”) and sometimes counts up instead of down. 
• Little Baby Crunch (LBC) On your back, legs bent in the air, hands behind your head, crunch as you move elbows toward your knees.
• Merkin A “proper” push-up, American Military Style. Also “Murrican” or “Merican.”  
• Monkey Humper A half-squat performed while grabbing the inside of one’s ankles. This restricts movement to a half-squat type exercise but increasing the burn.
• Mountain Climber From plank position, quickly move one knee up toward your chest and back again, alternating legs.
• Murph, The This is a special workout in honor of a Navy hero. It’s a mile run, lots of pull-ups, Merkins, and squats, then a mile run back home.
• Peter Parker (and Parker Peter) In plank position move left knee toward left elbow with foot flared out.. then flapjack. You should look like Spider-Man climbing a wall. For Parker-Peter, simply pull left knee across your body to the right elbow. For an added twist Peter-Parkers can be combined with Merkins, so that when you go down you bring your leg in, and then straighten the leg as you return to plank.
• Plank On your hands and feet, with your body straight as a plank. If you finish an exercise or run before others, it’s customary to get in the plank while waiting. Sometimes “elbow planks” are specified (even less pleasant). 
• Plank Jack Jumping Jacks while in the plank position. Feet go out wide and in close while your body remains in plank.
• Quadraphilia Running backwards up the hill.
• Rocky Balboa AKA Mohammed Ali, Curb Kick, or Riverdance. Start near a curb or other raised element, and with a rhythmic motion, alternately tap the toe from each foot on the curb. Best in cadence, as in the extensive exercise scene between Rocky and Drago in Rocky IV.
• Rosalita Ab exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start.
• Side Straddle Hop Jumping Jacks
• Skull Crusher Kettle bell or rock over your head and then bend at the elbows to lower and raise it. 
• Toy Soldier Arms out in front of you, lift leg up straight and try to touch your arm. Switch to the other leg. 
• Vern, The A special workout similar to The Murph, but with different exercises in between the running.
• W Ab exercise with feet apart in the air and your arms go up in a crunch through the middle. 
• Windmill Begin standing with feet wider than your shoulders and arms straight out form your sides. With your legs kept straight, touch your opposite toe with your hand.

There are dozens more exercises. To learn more of them as you go, try to position yourself next to the Q (to hear better), observe what the PAX are doing, and ask questions (“Why is it called the Freddy Mercury?” “Because of the Queen song Bicycle Race.” “Oh.”)