Free Workouts for Men. The Catch? You Have to Meet in a Parking Lot at 5 a.m.

Most mornings, well before the sun rises over South Mountain Reservation, a group of men gather in a parking lot with cinder blocks, sandbags, kettlebells — and little more than grit. They push through grueling workouts — lunges, burpees, sprints — in rain, snow, heat, or freezing cold. They sweat. They suffer. Then they talk.

This is F3 Essex — the local chapter of a growing national movement that stands for Fitness, Fellowship, and Faith.

Founded in 2011, F3 began as a small workout group in Charlotte, North Carolina, and has since grown to tens of thousands of participants across the U.S. and beyond. Each group, known as a "PAX," meets for free, outdoor workouts open to all men. The Essex County crew meets most mornings at 5:15 a.m., drawing from a pool of more than 60 active participants.

Newcomers — or “FNGs,” short for “Friendly New Guys” — are welcomed with open arms and given a nickname after their first workout. “Dark Helmet,” “Baby Shark,” and “Happy Meal” are just a few real examples from F3 groups around the country. It’s part of what makes the experience both personal and weirdly fun.

Every session ends with a “COT” — short for “Circle of Trust” — where the men gather to share what’s on their minds. Some talk about family struggles, job stress, or mental health. Others share quick wins from the week. The idea is simple: no one has to carry life’s burdens alone. It’s a rare space for vulnerability and connection — especially for men.

F3 operates under five core principles: workouts are free, open to all men, held outdoors in all weather, peer-led, and end with a Circle of Trust. There’s no equipment requirement (though most guys eventually get an F3 shirt or patch, a cinder block, and a pair of work gloves), and no barrier to entry — just the willingness to wake up before the sun and show up at a parking lot to exercise with a group of strangers…

But F3 isn’t just about fitness. The workouts are the gateway — it’s the camaraderie that keeps men coming back. At a time when experts warn of rising male loneliness, F3 offers more than exercise — it offers connection. “What we’re really doing is waking guys up to live better, to lead, and to be useful to their communities,” says Frank Schwartz, F3’s national leader (or “nant’an”).

The “PAX” also gather outside of scheduled workouts for activities like bocce ball, hiking trips, or fitness challenges (like the Memorial Day “Murph Challenge” or the July 4 “1776 Beatdown”). And Essex’s local F3 chapter, like others around the country, regularly extends its support beyond the workouts — helping members move, delivering meals to those in need, and organizing service events. And while some groups lean more spiritual than others, the "faith" component is broadly defined.

For many members, that mix of physical challenge and emotional support has been life-changing.

Interested in joining F3 Essex? Workouts are free, open to all men, and held most mornings near South Mountain Reservation in West Orange and Panther Park in Cedar Grove. For details, visit F3Essex.com or learn more about the national organization at F3Nation.com. We recommend contacting F3 Essex before attending your first workout to confirm location and schedule.