F3 First State

Fitness. Fellowship. Faith.

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”

See us on the News

Check out our most recent news story, “The Brightside: F3: Fitness, Fellowship, Faith,” which was recently featured on WMDT. The news article highlights the positive impact our program has had on the community, promoting a holistic approach to wellness through faith, fitness, and fellowship. We invite you to read the full article to learn more about our mission and the success stories of our participants. Thank you for your continued support!

F3 First State Workout Locations

Monday Ruck 5:00-6:00am

Broadkiln VFW

Post 6984
1000 Atlantic Ave, Milton, DE

Tuesday & Thursday 5:15-6:00am


Milton Firehouse
116 Front St, Milton, DE

Wednesdays Thursdays 5:15-6:00am


Benvenuto parking lot
249 NE Front St, Milford, DE 19963

Tuesday 5:15-6:00am


Millsboro Firehouse
109 E. State St, Millsboro, DE

Wednesday 5:15-6:00am

First Town

Beacon Middles School,
19483 John J Williams Hwy, Lewes, DE

Friday 5:00-6:00am

Roving RuckF3st

Locations change Weekly

Saturday 7:00-8:00am


Georgetown Circle, Georgetown, DE

5 Core Principles of F3

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

Free of Charge

Never a charge to workout, ever

Open to all Men

No Man left behind

Held Outdoors

Rain or Shine, Hot or Cold

Peer Led

Led by the men who participate


Always end with a Circle of Trust

F3 Nation

Home of the Official Global Men’s Phenomenon.

F3 Gear

Grab Some Workout Gear.

F3 Workout Tracker

In our group? Track your attendance.

Backblasts- Our Workouts

A Little Sled Time

QIC: Semi Warm-a-Rama20 seal jacks i/c15 mountain man pooper i/c20 seal waves i/cSide shuffle to light pole and backMosey to…


Slow the “H” Up

Date; 04/02/2024 AO: CHOP, Milton, DE QIC: Fireplex Pax: Bunt, Chattahoochee, Probe, Streudel, Ruxpin, Woodstock & Fireplex Warm up SSH…


HOB Disc Golf

QIC: Semi Warm-a-Rama20 Seal jack i/c14 seal waves i/c14 mountain man pooper i/c14 Michael Phelps i/c10 hip circles each way…


Merkins Make Me Mad

Date: 03/05/2024 AO: CHOP, Milton, DE QIC: Fireplex Pax: Bunt, Wood, Pooh, Deez, Semi, Woodstock, Ruxpin, Chattahoochee, Probe, Fireplex Warm…


About F3

F3 — our three Fs stand for Fitness, Fellowship and Faith — traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

The Three Fs


Our workouts are open to men of all fitness levels and 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.

While the classic F3 workout requires no equipment other than workout clothes, gravity and the great outdoors, our growth has allowed regional leaders to introduce specialized workouts, including bike rides, gear-focused workouts that include kettlebells and other heavy metal, track workouts for runners and trail runs.

F3 workouts take place at publicly accessible venues, including parks, school campuses, churches — even in parking lots!

And while the vast majority of F3 workouts launch before the sun is up — largely because that’s the time of day when F3 guys can be most certain of being able to control their schedules — some regions are experimenting with evening workouts.


It’s easy to get someone out for a free workout — we call it putting the “Emotional Headlock” 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 F3 nickname and his age. Even if you’re brand-new (what we call an FNG, or Friendly New Guy), we’ll slap you with an F3 nickname — the stupider and more insulting, the better — 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). Many regions have regularly scheduled weekly happy hours, as well as other Second F events for couples and families.


We close each CoT with a brief “shout-out” led by one of the participants. Men are free to pray to their god or to speak from a secular perspective — F3 is open to men of all faiths and no faith, and the closing shout-out is generally the only faith-specific component of a workout. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a stronger F3 community.

Outside of the workouts, we have found that many F3 participants, after getting in the best physical shape of their adult lives and meeting their social needs for the first time as adults, start taking a more serious approach to questions of meaning and purpose. Many F3 workouts have spawned Bible studies, attendance at speaker series and other Third F initiatives. We encourage those efforts as supplements to the workouts and an important way for F3 participants to exercise leadership in their families and communities.

The cities and regions where we currently have workouts are included in the “Where is F3?” page. To learn more about bringing F3 to your community, contact us.

Not in Delaware? Well, nobody is perfect.

Find a workout here:

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