F3 is comprised of three Fs – fitness, fellowship and faith. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. F3 workouts are free of charge, open to all men, held outdoors, rain or shine, heat or cold, and led by your peers who participate in the workout in a rotating fashion.


F3 started in the Charlotte metro area in January 2011. Rick Bonen-Clark was invited to a 7 AM Saturday workout at AG Middle School in the summer of 2011. Upon arrival, Rick realized he was late and rather than take the long way around to the gate, he hopped the fence as other middle-aged men noticed the relative ease he had with the feat. Rick would go on to earn his F3 nickname — Moses — in reference to famous Olympic hurdler Edwin "Moses".

Moses realized early on that getting to the 5:30 AM daily workouts near SouthPark would be a challenge. Not wanting to revert back to a boring DVD workout in his garage, Moses reached out to five other men. Together with Joe Zuhosky (Outlaw), Arthur Packard (Callahan), Mark Lambert (Bama), Jason Beamer (Ludi), and Jay Yampolsky (Primo), they would become the six core men that make up the founding North Charlotte group.

Initially, the group met in Moses' driveway for the workouts. They did Tuesday/Thursday workouts for two weeks followed by their first Saturday workout at Bailey Road Park in Cornelius. For the first two months, Tuesday/Thursday workouts continued at Moses' driveway until there were too many men with no where to park their cars. The group moved the weekday workouts first to the Oakhurst neighborhood pool and ultimately to the 131 Main parking lot. It was around this time that the men named the region “Isotope” in reference to the nuclear power plant on the nearby shores of Lake Norman.


Recently we changed our name to F3/LKN in order to be more recognizable to those men not yet familiar with F3. Our region encompasses most of the communities surrounding Lake Norman including Huntersville, Cornelius, Mooresville, Mountain Island Lake, Denver -- and yes -- even Davidson. The F3/LKN region currently boasts over 70 workouts per week which take place at local parks, churches, clubhouses, and schools. These workouts vary in style with most taking the form of bootcamps, core-strength, stretching, kettlebell, and/or running. Neighboring towns such as Statesville, Concord, Harrisburg and Gastonia have their own regions with their own workouts. Alternatively, you can go the F3Nation site and view a map of all the workouts across the country.

But we are not just a workout group. We are also a close-knit group of friends with events throughout the year such as movie nights, date nights, bowling, camping, snow tubing, skeet shooting, paintball, happy hours and lake cruises. We support several charities with toy drives, shoe drives, fundraisers and neighborhood outreach events such as trash pickup and community beautification projects. If a man has a vision on how to impact his community, there are always dozens of men waiting to step up, volunteer, and support each other's cause. For spiritual growth, we encourage each other to acknowledge something greater than self in our lives. While we do not profess any specific faith, we do host meet ups that appeal to what the men need. Whether that be bible studies or discussions on current events, we push each other to become better not only physically, but mentally and spiritually as well.


It says in Proverbs 27:17, “As iron sharpens iron, so one man sharpens another.” F3’s mean age is the early 40s, but we regularly see men from their early 20s up to men in their late 60s. Regardless of age, F3 aims to make men stronger, develop lasting friendships, and turn them into better leaders in their families and the community. While some of our guys are natural athletes, there is no prerequisite for attending a workout other than the desire to get better. In fact, if your first thought is “I need to get in shape first,” you’ve missed the point of our group. We often like to tell new guys “the workouts don’t get easier, but you get stronger.”

So what is your next move going to be? With no cost and no commitment, all you need to do is check the map and find a workout near you. Then show up ready to be transformed. If you want to email us to let us know you’re coming, you can do that too but it is not necessary. Be sure to follow @f3lkn on Twitter for the latest information and we’ll see you in the gloom!