F3 is a national network of free, peer-lead, workouts for men. Join us Mon-Fri @ 5:15am and Sat 6am.
05/07/2026
It’s that time again for our F3 Spillway Food Drive! We would love any and all donations as we help stock the pantries of KCM. We know summer time sees an increase of those in need as many kids are out on summer break. Let’s do our part to help those in need in the community. Boxes are as set up at both Lakeside Landing and Elyson House! Thank you for your support in advance! F3 - The Spillway
04/19/2026
Let’s welcome our newest PAX, JetBlue, who even came back for second helpings the same week!! Inviting all men who want to grow as leaders in your community and want to get at least 1% better daily!!
The Spillway
Monday-Friday 5:15am-6am
Saturdays 6am-7am
04/16/2026
Congratulation to our newest Tri-Centurion, Emeril!! Definitely a truly outstanding HIM who remains consistent and dependable! Congratulations brother!!
04/16/2026
Congratulation to our newest Tri-Centurion inductee Emeril!! An outstanding PAX that is dedicated and truly an outstanding HIM!!
Another major milestone achieved this morning as Overtime reached 200 BDs (workouts) at the Spillway! Way to go! Inspirational moment for those reaching for their next milestone.
11/27/2025
All of us at F3 - The Spillway want to wish you and yours a very Happy & Blessed Thanksgiving!
| Monday | 5:15am - 6am |
| Tuesday | 5:15am - 6am |
| Wednesday | 5:15am - 6am |
| Thursday | 5:15am - 6am |
| Friday | 5:15am - 6am |
| Saturday | 6am - 7am |