welcome to f3

you are going to do more than you thought you could.

here's everything you need to know about f3 city of st. louis

5:30am start time.

The biggest barrier to showing up is getting up.

We know it sounds crazy-and it sounds weird saying this, but you will come to genuinely love waking up early and getting a jump start on your day.

You’ll also love the time you get to yourself without emails, kids, spouses, and daily life creeping in. F3 is a break from all of that.

45-minute bootcamp style workout.

F3 is a a peer-led, non-professional bootcamp style workout.

Everyday is different (depending on who is leading) but the exercises are typically running, pushups, jumping jacks, burpees, stuff like that — and then occasionally doing something called “Murder Bunnies” with a cinder block.

Don’t worry, you got this.

Outside. Rain, shine, snow, or 100% humidity.

We meet in parks and parking lots. The places where your kid plays tag looks completely different at 5:30 a.m.

A core principle of F3 is that the workouts are always held outdoors. It’s dark, quiet, and wonderful. We call it “The Gloom.”

you versus you. and no man left behind.

If you’re imagining a Drill Sargent yelling at you to do pushups, you’ve got it all wrong. In fact, it’s pretty much the opposite of that.

The men of F3 St. Louis are here to encourage you, whatever your ability, age or fitness level.

We have the saying “Leave no man behind, and leave him better than you found him.”

No yelling. No discouragement. Just the occasional fist bump and men working alongside you.

yes, it is free.

F3 is a free mens workout. There is nothing to buy. There’s no points or rewards. No affiliate program or multi-level pyramid of recruitment incentives. It’s just free.


All ages, all fitness levels, all backgrounds, all religious beliefs. ALL MEN.

but i can't do a _______! i haven't worked out in ________.

You can’t do push ups? You’re not a runner? You’re about 50 lbs. overweight? You’ve never worked out in your life and you don’t know how? You’re maybe a little embarrassed by your physical condition?

Perfect. Start tomorrow. There will be other men there in the same boat as you. No one will judge you on your shape — and they won’t try to “motivate you” into shape.

They will just be by your side during the workout, and probably offer you coffee afterwards. You got this. You’re going to do more than you thought you could. Just like the rest of us.

what to bring


Your fingers and hands will thank you. Leather or rubberized-palm work gloves are common. Most men wear light gloves for early winter/later fall or work gloves.

If it is January or February, consider double layering.

cinder block

a.k.a. Coupon. Don’t worry, someone has a spare if the store is already closed…not an excuse.

Some workouts use a Coupon, others don’t. And modify every exercise as necessary.

dress for the weather

There’s no such thing as bad weather, just bad gear. Wear layers–you can always take them off. Wicking materials are recommended.

And wash your gear after.

Five core principles of f3


Always free. Never a fee. Never.

Open to all men

Every man is always welcome.

held outdoors

Rain or shine. Hot or cold. We are out there.


Men volunteer to lead other men in a rotating fashion. Yes, that will mean you.

ends in a circle of trust (COT)

Always ends in a Circle of Trust (COT) of the Qs choosing.

See you in the gloom.