Free, Peer-led Workouts for Men
Regularly-scheduled, Rain or Shine

WORKOUT SCHEDULE + LOCATIONS (AO’s)
❄️ In case of SEVERE inclement weather, the Site Q reserves the right to move the workout to a covered location (parking garage, etc.), which MAY happen on the fly. In the extreme rare chance a workout is canceled due to unsafe conditions, it will be posted to Twitter.📍 Click each photo below for more info.
🗓 All AO’s listed below are active and current as of August 2020.
🚨 Any deviations to this schedule (e.g., holidays, special occasions, black ops, etc.) will be posted the day before @F3GrandRapids on Twitter and Facebook.
❓ If you have any questions or are visiting from another F3 region and want to confirm, email us. Please allow 12-24 hours for a response.

MONDAY | JOHNSON PARK
TUESDAY | THE STAIRS
THURSDAY | HOSPITAL HILL

SATURDAY | THE ZOO

F3 Core Principals

  • Free of charge
  • Open to all men
  • Held outdoors, rain or shine, heat or cold
  • Led by men who participate in the working, in a rotating fashion
  • End with a Circle of Trust

F3 Credo: “Leave no man behind, and leave no man where you found him.”

About F3

F3 Nation was founded in 2011 in Charlotte, NC as a Saturday morning workout group. It has since spread across the country and has thousands of men meeting at parks all across the country for free, peer led workouts.

The idea of working out together caught on with other men who were out of shape, isolated, lonely, and floating through life. Which is something that tends to happen when you let life happen instead of living with purpose.

The 3 F’s

  • Fitness: We function at our best when we are healthy. We often need positive peer pressure to help us stay active and motivated.
  • Fellowship: Men are often bad at relationships, especially relationships with other men. F3 provides an avenue to develop strong and healthy bonds.
  • Faith: A belief in something higher than yourself. You were made to have an impact and purpose in life.

To most fully understand the mission of F3, consider the book, Freed to Lead.

1 day ago
6️⃣ Pax for an Extra Crispy beatdown led by @F3Kraut at The Zoo this morning. Overhead coupon carries with burpees for recovery, and an uphill DORA with Burpees, Flutter Kicks, and Lunges. Oh, and more burpees. @F3Nation @F3MustardSeeds @F3Expansion #f3nation https://t.co/D6q7ZDOcKf
4 days ago
1️⃣5️⃣ PAX we’re REDLINED during Snoop’s 💽 @JustinREllison burpee, merkin, Mt. Climber - 🔼🔽 hill Q. In total, the PAX did 750 burpees. #F3GR #F3Nation @F3MustardSeeds #F3Counts #FirstBell https://t.co/VEKxtyEWrF
5 days ago
MAD COW 😡🐄 @EngelbartsII led 5️⃣ PAX on a #5KWednesday run around downtown #GrandRapids. The PAX traversed hills and did suicide sprints on bridges. #F3GR #F3Nation @F3MustardSeeds https://t.co/wn3LDMdGoK
6 days ago
Lucky number 1️⃣3️⃣ for an Anastasia 💉 led Q. Stairs were climbed in various ways ending with pickle pointers and pounders. Welcome @F3Fng Bart Simpson. #F3GR #F3Nation @F3MustardSeeds https://t.co/ZUoM7vvA8I
1 week ago
Snoop 🎤 @JustinREllison led 1️⃣2️⃣ PAX up & down the Hidden Hill behind the #JohnBallZoo. The boredom was broken up with sprints, burpees and various exercises. Welcome @F3Fng #Lakers (plural) and #JerkChicken https://t.co/yB84DQLLf3
2 weeks ago
MAD COW 😡🐄 @EngelbartsII led 1️⃣5️⃣ PAX in a less than oxygenated workout consisting of a timed 1️⃣-mile run coupled with a burpee, Mt. Climber AMRAP session. Welcome @F3Fng #BellHop #F3GR #F3Nation @F3MustardSeeds #F3Counts https://t.co/E3GmprBKw4