I’m New to F3

Welcome, FNG (Friendly New Guy)! We are glad that you are here. The information on this page is intended to bring you up to speed on the details of who we are and what we do.

Short on Time? Here is F3 in Less Than 2 Minutes…

You may have heard about us through your friends, family, neighborhood, community center, school, place of worship, wherever… And, now you’re here looking for more info.

F3 Stands for:


We exercise as a group in the outdoors rain or shine at very EARLY hours. The beatdown is peer-led with guys encouraging you whatever your ability, age, or fitness level. Our credo is, “Leave no man behind, but leave no man where you find him”.


We work hard and play hard. The guys like to cut up, frequently grab coffee after the workouts (which we call, “Coffeeteria”), and organize both social and community gatherings.


Our view of faith is not to get you to join a church – we just want you to believe in something bigger than yourself.

We Are on A Mission!

The mission of F3 Pittsburgh is to plant, grow, and serve small workouts for the invigoration of male community leadership.

We Have 5 Core Principles.

  1. Free of Charge

F3 is a free men’s workout. There is no one to pay, nothing to buy/rent, no upsell, or cult to join. There is no affiliate program or multi-level pyramid of recruitment incentives. It is just simply free.

  1. Open to All Men

F3 is open to all men. We do not care if you are in your 20s or 70s. You are always welcome here. The nature of our workouts is you versus you. Regardless of your age, F3 will have you push yourself without hurting yourself. Besides, there are some 60-year-olds in the group who put us all to shame. Respect, Respect.

  1. Held Outdoors

Rain or shine? Hot or cold? Yep, we are out there. We literally meet in parking lots and parks around Pittsburgh. Those places where your kids play baseball look completely different at 5:30 a.m. A core principle of F3 is that the workouts are always held outdoors. It is dark, quiet, and wonderful. We call it, “The Gloom.”

  1. Peer Lead

Men volunteer to lead others in a rotating fashion to deliver a non-professional boot camp-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, but I do not want to freak you out.

  1. Ends with a Circle of Trust

Every F3 workout ends with a “Circle of Trust” (COT) highlighting the third F of Faith. Participants count off, saying their name, age, and F3 nickname. The Q notes upcoming workouts and other community events and closes with a moment of thought—typically a prayer or a quote.

Do I need to bring anything?


Your fingertips and palms will thank you. Leather or rubberized-palm work gloves are common. Think something between golf glove and ski glove.


a.k.a. Coupon. While most workouts involve body weight exercises, we incorporate a cinder block into the workouts, occasionally. Ok, usually. Lots of us carry spares, too.

Dress for Conditions

There’s no such thing as bad weather, just bad gear. Wear layers, and wicking materials are recommended. And, wash your gear after. It stinks.