Welcome Pax

Four men stretching on a field at sunrise

Our Mission

Leave no man behind, but leave no man where you find him

A member shouldering a tire at a workout

Who We Are

F3 Yellowhammer is a free, peer-led workout community for men in the Birmingham, Alabama area. Founded on the principles of Fitness, Fellowship, and Faith, every workout is held outdoors, rotates leaders ("Qs") week to week, and ends with a Circle of Trust. No membership, no sign-up, no excuses — just show up.

We meet at multiple AOs ("Areas of Operation") across the metro area, every weekday at 5A sharp. Whether you're a former athlete looking to get back in shape, a dad needing accountability, or just a guy who's tired of going it alone, you'll find a brother here. The workouts vary — bootcamp, kettlebell, basketball — but the bond does not.

Bring a friend. Bring yourself. Either way, you belong.

Is F3 really free?

Yes, there's no catch. F3 will forever be 100% free and open to all men.

How do I find a workout?

Pick any AO from the Locations list below and show up at 5A. No registration required. Just introduce yourself when you arrive — someone will get you set up.

What do I need for my first workout?

Bring yourself. That's it. Wear clothes you can move and sweat in. Water is nice but optional. If you don't have gloves and we're flipping tires, the Q will pair you up.

What should I wear to an F3 workout?

Athletic clothes you can get dirty. Shoes with grip. We work out in rain, mud, frost, and heat — dress for the weather. No special gear required.

What’s up with the names and lingo?

Every PAX (member) earns a nickname after his first workout. We use it instead of given names — it's part of the culture. AO = Area of Operation. Q = the guy leading the workout that day. COT = Circle of Trust, how we close every workout.