You got this.
So your buddy keeps talking about F3, and now he’s asking you to go.
Or maybe you’re just looking for a free workout in St. Louis?
Here's everything you need to know about F3 St. Louis.
It starts at 5:30 a.m.
(But get used to doing things you thought were impossible.)
Ah, the biggest barrier to showing 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.
It's a 45 minute boot-camp style workout.
F3 is a a peer-lead, 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 don’t want to freak you out.
It's always outside - usually at a park or school.
We literally meet in parking lots of parks and schools around St. Louis. I got to tell you, 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’s dark, quiet, and wonderful. We call it “The Gloom.”
No one will yell at you. It's not a competition. It's just you versus you.
So 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, but leave him better than you found him.”
So no yelling. Just the occasional fist bump.
It's completely free. No strings.
So yeah, F3 is a free mens workout. There is nothing to buy. No up sell, or cult to join. There’s no points or rewards. No affiliate program or multi-level pyramid of recruitment incentives. It’s just simply free.
There is nothing to rent. No one to pay. Just a group of guys that come together at 5:30 a.m. in parking lots around St. Louis to work out.
It has nothing to do with religon.
F3 stands for Fitness, Fellowship & Faith®.
The faith thing can be a turn off to some men – so let’s unpack it a little. F3 is not a Christian organization. A lot of men in the group are, but F3 itself has nothing to do with any religion.
We end every workout with a positive thought for the day. It could be a reflection or perspective from whomever is leading the workout. Some may call that a prayer. Whatever you call it, it’s food for the soul.
Our version of faith isn’t to get you to join a church – we just want you to believe in something bigger than yourself. Even if it’s the man next to you.
It's all ages. There are men from 22 - 65.
F3 is open to all men. We don’t care if you’re in your 20s or 70s, you have a place here. The nature of our workouts is you versus you. No matter 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.
There are multiple locations around St. Louis.
F3 St. Louis is held on some of the finest parking lots and parks in St. Louis. Including Clayton, Kirkwood, Ballwin, Tower Grove, Webster, Chesterfield, Fenton, South County, St. Charles, Eureka – and more.
We keep expanding around St. Louis county. Any location is probably only a 15-minute drive from your house. That means you can sleep in until 5 a.m.
But I can't do a _______! I haven't worked out in years.
Wait, wait. Let me make sure I understand. 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.
Five Core Principles of F3
Free of Charge
Never a fee to attend a workout. Ever.
Open to all Men
No matter the man, you are welcome.
Held Outdoors
Rain or shine. Hot or cold. We are out there.
Peer Led
Men volunteer to lead others in a rotating fashion.
Ends with Circle of Trust (COT)
Always ends with a Circle of Trust
"F3 St. Louis is like Fight Club, without any of the fighting."
Do I need to bring anything?
There are a few items we'd recommend for your first F3 workout.
Gloves
Your fingertips and palms will thank you. Leather or rubberized-palm work gloves are common. Think something between golf glove and ski glove.
Cinder Block
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 the Conditions
There's no such thing as bad weather, just bad gear. Wear layers. Wicking materials are recommended. And wash your gear after. It stinks.
"Okay, so how do I try F3?"
You just show up.
No forms. No RSVPs. No waivers.
Pick a location around the St. Louis area, and just show up at 5:25 a.m.
Sign up on our F3 St. Louis Slack Channel! We use Slack as our primary tool for communication, and have hundreds of guys from the region are active users. Find our more information on workouts, fellowship events, philanthropic activities, or just fun mumblechatter on our Slack workspace. Join now using this link.
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