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Saturday, August  16th, 2025

F3 Platte (New World AO)

Memorial Stadium, Pawnee Park

 77°F,  12mph wind

 

7 PAX: Rancid, Shake-N-Bake, Ground Beef, Sinatra, Hogan, Backdraft, Axe

 

QIC: Axe (Happy 39th Birthday!)

 

0700 – WELCOME, BROTHERS! 

F3 – Fitness, Fellowship and Faith

It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership

 

Five Core Principles: F3 is free, open to all men, held outdoors, led in rotation, ends with circle of trust

 

Disclaimer: I am not a professional; Modify as necessary

 

Count-off.

 

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

 

WARM-A-RAMA 

 

    39 Standard Count (SC) - SSH

    4  IC– Motivators (4 descending to 1)

    13 IC - Washing Machines ( Torso twists)

    13 UD - Coupon Overhead Press (hold)

    13 IC – Mountain Climbers

    13 IC - Tempo Merkins 

    

Grab a coupon and Rifle carry

Mosey to the ball field
 

THE THANG

Partner Torture(Coupon)

(Roughly 12 min)

 

DORA- partner 1 runs 39 yards up and back with a coupon. Partner 2 does the exercise.

 

39 Man Makers (Flapjack)(burpee + row + press)

78 Coupon Thrusters (39 each)

117 Coupon Overhead Press (39 x 3)

156 Coupon Bent-Over rows (39 x 4)

 

Grinder Gauntlet- “39 Seconds in the Fire” (Roughly 15 min)

 

39 sec work/ 15 sec rest - 2 rounds through all stations.

 

Murder bunnies 

Coupon Jump Squats (light bounce with coupon)

Overhead Coupon hold + march in place

Coupon Deadlift

Coupon Carry

Coupon Merkins

Plank Pull-throughs

 

Finisher - “The Final Stripes”

(Roughly 8 min)

 

All PAX in a line — last man sprints 39 yards with coupon, returns, next man goes.

While waiting, the rest do AMRAP Blockees until it’s their turn.

When everyone has gone twice, finish with 39 coupon curls in unison.

 

MARY

    All PAX – American Hammers (Rancid-Style)

 

COT 

Name-O-Rama, 

Announcements,

Prayers/Praises.

 

Message from the Q,
 

The MEASURE OF A MAN

(20 attributes of a godly man) - GENE GETZ

 

Paul’s Maturity Profile Two paragraphs in Paul’s letters to Timothy and Titus give us this powerful profile for testing maturity levels in Christ, both personally and in others (see 1 Tim. 3:1–7; Titus 1:5–10). The following list depicts nineteen spiritual qualifications compiled from both letters with a succinct definition:

 

 • Above reproach (a man of good reputation)

 • The husband of one wife (morally pure)

 • Temperate (balanced in words and actions) 

• Prudent (wise and humble)

 • Respectable (good role model)

 • Hospitable (unselfish and generous)

 • Able to teach (communicates sensitively in a nonthreatening and nondefensive manner)

 • Not addicted to wine (not addicted to substances)

 • Not self-willed (not self-centered and controlling) 

• Not quick-tempered (void of anger that becomes sinful) 

• Not pugnacious (not abusive)

 • Gentle (sensitive, loving, and kind) 

• Peaceable (nonargumentative and nondivisive)

 • Free from the love of money (nonmaterialistic) 

• Manages his own household well (a good husband and father)

 • Loving what is good (pursues godly activities) 

• Just (wise, discerning, nonprejudiced, and fair) • Devout (holy, devoted to God) 

• Self-controlled (disciplined)

 

Be a light in the area where you live, work, and play.

—----------------------------------------------------

BALL OF MAN

PRAY

 

Coffeteria at  Broken Mug

 

 

Temperate — Balanced in Words and Actions

Biblical Basis:
Drawn from 1 Timothy 3:2 and Titus 1:8, “temperate” describes a man who is emotionally stable, clear-minded, and self-controlled, especially under pressure.

1. What It Means to Be Temperate

Steady and Calm – Not easily rattled by bad news, criticism, or stressful situations.
 

Clear Thinking – Keeps perspective and makes sound judgments rather than reacting rashly.
 

Self-Controlled Speech – Avoids hurtful, impulsive words; speaks with wisdom and restraint.
 

Consistent Actions – Behavior aligns with words; no wild swings between extremes.
 

2. Why Temperance Matters

Life is filled with unpredictable challenges—family conflicts, workplace stress, cultural instability.
 

A man’s ability to remain composed influences those around him: wife, children, coworkers, church.
 

Lack of temperance often leads to broken relationships and diminished trust.
 

3. The Foundation for Temperance

Faith – Confidence in God’s sovereignty and promises.
 

Hope – Anchored in eternal realities rather than circumstances.
 

Love – Choosing to respond with grace, even when provoked.
 

4. Practical Ways to Develop Temperance

Daily Prayer & Scripture – Keep perspective grounded in truth.
 

Pause Before Responding – Give yourself time to think before speaking or acting.
 

Seek Accountability – Have trusted friends who can call out imbalanced behavior.
 

Balance Responsibilities – Avoid letting one area of life dominate to the neglect of others.
 

5. Reflection Questions

When I’m under stress, do I speak or act in ways I regret?
 

Do I allow emotions to control my decisions?
 

Would my family say I am a steady, calming presence in the home?
 

Bottom Line:
A temperate man is like a stable pillar in a shaky world—anchored in God’s truth, measured in speech, and consistent in behavior. He is trusted because his reactions are guided by principle, not impulse.