Workout Schedule

Our AO (Area of Operations) for F3 Chowanoke boast some of the best views in F3 Nation.

Our typical workouts start at 5:30 AM and last approximately 45 minutes.

Standard workouts are on Monday, Wednesday and Friday, but there can be groups found on other days. The best way to see where the next workout will be is on our Slack page. If you would like to join our Slack community, go to our contact page. Listed below are our standard AOs.

Are you new? See 10 Steps for a New Guy in F3

The Table Setter | The Closer

Mondays and Fridays, 0530 - 0615


The Poker Table

Wednesdays, 0530 - 0615


Rocky Hock Shuffle

Wednesdays, 0530 - 0615



The backblast is where you can find a summary of previous exercise sessions

Q Schedule

See who the next Q will