F3 Morris County - The Ward

05/31/2026

Think you need to “get in shape” before coming out to F3?

You don’t.

Saturday morning at The Ward, 10 men showed up in 52-degree breezy weather for Hei Hei’s 52nd birthday beatdown: bear crawls, walking lunges, crab walks, curls, rows, presses, core work, and one clear message:

“Don’t quit on me.”

That is the point.

F3 is not for men who already have it all figured out.
It is for men willing to show up, put in the work, and get better next to other men doing the same.

You do not need to be fast.
You do not need to be strong.
You do not need to know the exercises.
You do not need to wait until you lose 10 pounds.

You just need to show up.

The man on your left and the man on your right are not there to judge you. They are there to push you, encourage you, and make sure you do not quit on yourself.

Because we don’t get in shape before joining.

We join in order to get in shape, help others along the way, and build meaningful friendships.

Free. Outdoors. Peer-led. Open to all men. Rain or shine.

Find an F3 workout near you: https://f3near.me

05/29/2026

100 burpees. 200 merkins. 300 air squats. Sprints every 2.5 minutes.

Sounds impossible, right?

That’s what a lot of men think before they show up to F3.

But here’s the truth: nobody starts F3 already “ready.” You don’t need to be in shape. You don’t need to know the exercises. You don’t need to keep up with the fastest guy there…and most of us started as the slowest guy there.

You just need to show up.

This morning, 11 men posted at The Ward for a “Murph”-style beatdown led by a guy who’s nicknamed Full House (he’s very fertile). We ran, we pushed, we squatted, we ran again, and we got better together. Not because every man finished the same way, but because every man chose not to do it alone.

That’s what F3 is really about.

F1-Fitness gets you moving.
F2-Fellowship keeps you coming back.
F3- Faith reminds you that no one is judging you because we all want you to win.

Maybe you haven’t worked out in years. Maybe you’re tired, busy, out of rhythm, or unsure where to start. That’s exactly why F3 exists.

No cost. No gym membership. No contract. No ego.

Just men helping other men get stronger, one morning at a time.

Come start fresh with us. Don’t overthink it just show up one or two minutes early and we will take care of the rest.

Find a workout near you: https://f3near.me

05/19/2026

04/25/2026

1 year ago, DDP started. Today, we celebrated.

This morning at The Ward, we marked DDP’s 1-year F3 anniversary beatdown with a workout centered on a simple truth:

The hardest part is starting.
No one is perfect on Day 1.
Progress isn’t linear.
You just keep showing up.

Through “good days,” “bad days,” the grinder, and the crooked path, the message was clear:
consistency doesn’t mean everything goes right - it means showing up anyway.

That’s where growth happens.
That’s where change happens.
That’s where brotherhood gets built.

Big thanks to DDP for the Q and for sharing a message that hits home for all of us. One year in, and the example is strong: don’t quit on the bad days.

If you’ve been thinking about starting, this is your sign.
You do not need to be in shape.
You do not need to have it all together.
You just need to show up.

Free. Open to all men. Always outdoors.

Find a workout near you: https://f3near.me

04/15/2026

He showed up. That’s how it starts.

This morning at The Ward, 9 men got after Murph Prep Round 2… but the real story isn’t the reps, the hill, or the sweat.

It’s the man who decided to show up anyway.

Welcome Silent H to the gloom.

No idea what he was walking into.
No guarantee he’d finish.
No promise it would be easy.

Just a group of men, a hill we call “murder hill,” and a simple invitation: come see what you’re capable of.

And he answered.

Partner tag team through 200 merkins and 300 squats.
Legs burn but it’s fun anyway.
No shortcuts but we make it feel easy. No quitting. Just a group effort.

That’s what makes F3 different.

It’s not about being in shape before you come.
It’s about becoming something stronger because you did.

Spring is here. Life is busy. Kids are hard to wake up. Everything keeps changing.

But this doesn’t change:
Men show up for each other.
Men push past comfort.
Men become better leaders, fathers, and friends.

There’s room for one more.

Maybe that’s you or someone you know needs this.

🔗 https://f3nearme.com

03/25/2026

Save a life.

Next Saturday morning at 10:30am we hosting a CPR Training Class because we are all higher risk males pushing ourselves to a limit.

That being said, this is a great opportunity for all.

Give the gift of life to a stranger and change both of your lives forever.

class will be held in Cedar Knolls, at a friend's self defense studio. Here is the information:

The CPR Class will be Saturday, March 28th at 10:30 at ’s dojo in Cedar Knolls, NJ.

Schedule for the day

1030am - We are starting promptly at 10:30. The class will take approximately 2 hours.

The cost of CPR training will be $45/person.
You can either bring cash the day of, or VENMO me at: -Alston-1971 my phone is 908-256-4349

Address:
Self Defense 4 ALL
210 Malapardis Road
Cedar Knolls
Basement level.

Please let me know if you are interested in joining us! NOW is a perfect time of year to get certified or brush up on old skills.

This is open to everyone.

For the men - you are invited to join us at F3 for a 7am workout! At Morris County Park.

We will also be grabbing breakfast at a local diner after the workout, and before the CPR class, and that is open to anyone wishing to join us!

Please let me know if you are interested ASAP!

Brian C. Alston

03/24/2026

🥊 Backblast: The Ward | Saturday Beatdown

47° and damp… the kind of morning where the bed tries to win.

10 men chose otherwise.

No spectators. No shortcuts. Just an asphalt lot turned prize ring.

Red Corner: Rocky Balboa
Blue Corner: Mike Tyson

3-minute rounds. Bell hits… 3 burpees. Every time.

We ran hills. We worked the mat. We carried the weight. High knees, murder bunnies, bear crawls, broad jumps… rinse and repeat until the suck became funny.

Nobody was fighting each other…We were fighting the quit.

Something happens out there when ground is wet and cold and the work is shared…You realize this isn’t just fitness.

It’s brotherhood.It’s accountability. It’s showing up when it would be easier not to.

If you’re a man in Morris County looking for:
A reason to get out of bed
A group that will push you and pick you up
Something real, early, and consistent

We’re out there.

📍 The Ward⏰ Early. Always free. Always outside.

No sign-ups. No fees. No excuses.

Just show up.

👉 Find us here: https://f3nearme.com

03/17/2026

This morning, 14 men posted in the gloom… and one of them was brand new.

No fanfare. No easing in. Just work.

Burpees. Thrusters. Repeat.

The kind of workout that strips everything down to one question:
Are you going to keep going?

Our FNG answered that question the same way every man out there did…
one rep at a time, at my own pace - it’s me vs. me.

That’s what makes this thing different.
It’s not just fitness.
It’s not just showing up.

It’s men choosing the harder path together… and making sure no one walks it alone.

If you’ve been thinking about it, this is your sign.
No cost. No judgment. No waiting until you’re “ready.”

Just show up.

👉 Find a workout near you: https://f3near.me

We’ll take care of the rest.

03/15/2026

Maybe you were at the St. Patrick’s Day Parade yesterday and saw something that made you stop and look twice.

A group of men pulling a truck with ropes.

Others carrying cinder blocks painted like the Irish flag.

No floats.
No music.
No sponsors.

Just men working together with their families - hoping to share a good time with you and yours.

That was F3.

We meet early in the morning, outside, to push each other to be stronger. But it turns out when men train together long enough, something bigger happens.

Friendship happens.
Leadership happens.
Community happens.

What you saw in the parade wasn’t a stunt.

It was a glimpse of what happens when ordinary guys show up consistently and refuse to quit on each other.

Every workout is free.
Open to all men.
No experience required.

So if you watched the parade and thought:

“I wonder if I could do that.”
Good news.
You can.

Comment below or message us and we’ll get you plugged into your first workout this week.

And if you know a guy who should be out there with us… tag him. Our mission is to plant, grow and serve small workout groups for men - to invigorate male community leadership.

Only prerequisite - show up.

https://f3near.me