About
F3 was established in January 1, 2011 in Charlotte, North Carolina, by Dave Redding (“Dredd”) and Tim Whitmire (“OBT”). It was created to address the isolating nature of modern life by providing men with opportunities to connect, grow, and lead through structured workout groups that emphasize physical fitness, camaraderie, and personal growth.
The Puget Sound region embraced F3 on March 12, 2016. Since its inception, it has expanded significantly, offering weekly workouts at various locations throughout the greater Puget Sound area. (see map)
Currently we are divided up into 5 Main Regions; Seattle, Redmond, Kirkland, Cascades & Tundra.
What does F3 stand for?
F3 — our three Fs stand for Fitness, Fellowship and Faith.
1st F
Fitness. First and foremost, it’s about the grind. Push yourself, embrace the shared struggle of a beatdown, and flex those leadership muscles as a workout Q. Again… It’s not just a workout; it’s about you vs you.
2nd F
Fellowship. Our group is dedicated to fostering a strong sense of community and camaraderie through fitness. While our workouts are a central focus, they are just the beginning. Our members often participate in marathons, spartan races, mountaineering, sports teams and other challenging events, continually pushing their limits. We emphasize personal growth and leadership development in all areas of life, including self-improvement, family, friendships, work, and beyond.
3rd F
Faith. Our organization is inclusive and welcomes everyone. We are not a religious group, rather we encourage members to think beyond themselves and act for a greater cause. This philosophy is reflected in our commitment to community service, volunteering for charitable causes, and fostering respect for others.
5 – Core Principles
F3 has 5 “Core Principles” for their workouts.[3]
● Free of charge.
● Held outdoors, rain or shine, heat or cold.
● Open to all men.
● Peer Lead. (Led by men who participate in the workouts, in a rotating fashion)
● End with a Circle of Trust.
How Do I Start?
First, pick a workout location, then make the time/day that works for you. We recommend Saturdays for your first workout, we go for coffee afterwards.
If you still have questions and want to talk with someone click HERE.
(In the winter, we like to say they are held “rain or rain.”)
Other F3 Informational Videos. Here & Here.
How Do I prepare for a Workout?
Don’t overthink it too much. We’re open to all men, so come as you are regardless of your fitness level. You’ll be welcomed warmly (even when it’s freezing out).
Keep in mind that our workouts are all outdoors. You’ll need to bring to your workouts.
– Wear weather-appropriate workout clothes you don’t mind getting dirty.
– A quality pair of workout shoes.
– A pair of work gloves to protect your hands from pavement.
On winter mornings when it’s dark, a headlamp isn’t a bad idea either. Check out some of our suggestions for gear here. Hydration is also a wise way to prepare. Drink water beforehand, and have something to drink afterwards too.
What’s an F3 workout like?
Plan to arrive a few minutes before the workout starts to introduce yourself and meet the men you’ll be working out with.
Our bootcamp-style workouts last from 45 minutes to an hour. They usually start with some warmup, then dive into tougher exercises that fill most of the time. We always finish up with a Circle of Trust (CoT).
Bootcamp workouts involve a pretty wide variety of exercises, all with completely normal names (such as Hillbilly Walkers, J Lo’s, and Monkey Humpers). You can always ask for a demo of an exercise’s, or just watch what everyone else is doing. We like naming things in F3, here’s a lexicon of some of the workout terms we use. https://f3pugetsound.com/exercise-vocab/
What if I’m not fit enough for the workout?
Our workouts aren’t about proving how strong you are. They’re about giving you an opportunity to compete against yourself; the only way to lose is by not competing at all.
It’s also more common than you think that a workout is, in some way or another, too hard. You could be plain exhausted, or you could be recovering from a particular injury. Whatever the reason, you are encouraged to modify your exercise so you don’t get hurt. If a push-up is painful, try planking or squatting. If you’re feeling light-headed, take a bit to catch your breath. No one will bat an eye.
Bottom line: if you have a desire to get in shape and a willingness to push yourself, you’re ready for an F3 workout.
How much does all this cost?
Absolutely nothing. F3 workouts are all free. Show up for yourself.
I’m still not sure.
You might still be on the fence about coming because…
It’s way too early in the morning.
Yes, 5:30am is early. It’s also the best time to get your day started by putting aside the rest of the world and accomplishing something difficult. It sounds crazy, but you’ll grow to love the satisfaction that comes from making the most of the morning.
If 5:30am is still too early, we have a few workouts at 7:00am (usually on Saturdays), as well as evening workouts at 6:30pm. Don’t let the time be the barrier!
I’m too old for this.
The men of F3 Puget Sound range in age from 18 to 80. Not kidding. These men aren’t out in the gloom because they’re in peak physical condition. They’re out there to take part in something larger than just a workout, and something much larger than themselves. You’re never too old for that.
I’ve already got a workout routine.
Great! Hopefully that fitness routine, in addition to getting you in the best shape of your life, gives you the chance to build fellowship with a brotherhood of men and improve yourself as a leader in all aspects of your life.
On the off-chance that it doesn’t, though, give us a try.