Yeah, I'll say. Your PFR percentage should be within a few percent of your VPIP. You either have too much crap in your range and/or you're playing a very weak, passive game pre. If I know 50% of your range is garbage, I can play ATC against you for a profit.
You should take a good look at that range, get the trash out of it, and open with a raise, especially from the up front positions. Hands like (K,J) (K,T) (Q,J) look tempting, but these hands aren't as pretty as they look, especially out of the #1 hole. Ditch them rather than open limp. As your position improves, then you can consider playing them, and for an open raise.
You should also be open raising with hands that a lot of players limp, such as medium -- small pockets. Once you get to the CO and BTN, you should be steal raising a lot, especially if you know the blinds are tight and foldy. Also, don't go crazy here. 2XBB -- 2.5XBB is sufficient for steal raises. This also makes 1/2 pot c-bets less expensive as well.
That means you're going to have a very tight open range from the #1 and #2 holes, but there's nothing you can do about that: it's the nature of the game. The only thing you can do is to fire the occasional shot across the bow with some less than Premiums, like medium suited connectors, or even the occasional (J,2-o) but don't overdo it.
The problem with a range that has too much garbage in it is that there's no graceful way to dispose of the trash. That leaves you open to exploits post flop. You're folding to too many c-bets and that's a double whammy. Your opponents can exploit by c-betting, knowing you're likely to just give them the pot, and they won't pay your strong holdings when you take a stand, as they'll know what you have. Calling c-bets isn't a solution as you'll just be folding too many turns and rivers, and your opponents can exploit by double or triple barrelling.
As for 3-betting, let's first work on that opening range before you start worrying about that.