About F3


What is F3?

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

Our five core principles state that all workouts:

– Are free of charge
– Are open to all men
– Are held outdoors, rain or shine, heat or cold
– Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
– End with a Circle of Trust

We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.

For women, which are very important in our lives, but not officially part of F3 there is a corresponding organization, FIA, which stands for females in action. The local group is most active in the Alexandria area. F3TheCapital has had some great partnered events with our FiA sisters. Oh…and they also hold all workouts outdoors — rain or shine, heat or cold.

The Three Fs


As stated above, our workouts are open to all men of any fitness level, and they are organized to keep the entire group together while ensuring a thorough beatdown for all participants. Our model, in which leadership of the workout varies from day to day and week to week, means that workout leaders — “Qs,” in F3 lingo — are constantly introducing new exercises and ways of doing them. Because participants are challenged and pushed in new ways every day, they achieve an all-around fitness that makes F3 guys supremely fit for endurance challenges, including mud runs, obstacle races, triathlons, marathons, long-distance relays and all manner of other adventure challenges.


It’s easy to get someone out for a free workout — we call it putting the “Emotional Headlock” (“EH”) on a guy. But for more than 90% of F3 guys, the reason they keep coming back, setting their alarm for 4:45 or 5 a.m. three, four or five days a week is the friendships that are built in what we call “the Gloom.”

There’s something special about pushing through a brutal smokefest with another guy. We encourage those bonds by closing every workout with what we call the “CoT” (Circle of Trust). Every guy gives his birth name, his age and his F3 nickname. Even if you’re brand-new (what we call an FNG, or Friendly New Guy), we’ll slap you with an F3 nickname so we can remember who you are the next time you post.

We reinforce the Second F through organized F3 participation in physical challenges like obstacle races, mud runs, distance relay races, GORUCK events and other adventures (we’ve found that, in general, the more Completely Stupid And Utterly Pointless — or “CSAUP” — an event is, the more enthusiastic F3 guys are about it). We also have regularly scheduled weekly happy hours, as well as other Second F events for couples and families.


We define this as not one specific religion or faith system, but simply a belief in something outside oneself.  F3 is open to men of all faiths and no faith. This component is often expressed via participation in charity events, or something else where we’re giving back to the community around us.

F3 Nation

We are a region within the F3 Nation. Please read the disclaimer and notice here.

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