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Saturday, August 2nd, 2025
F3 Platte (New World AO)
Memorial Stadium, Pawnee Park
57°F, 5 mph wind

13 PAX: Hoochie, Disciple, Bolt, Hammer, Armstrong, Backdraft, Dozer, Rancid, 2-Stroke (FNG), Ramsey (FNG), Sinatra (FNG), Shake-N-Bake (FNG), Axe

QIC: Axe

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.

5 Core Principles
1 — Free
2 — Open to All Men
3 — Always Outside
4 — Led in a Rotating Fashion
5 — Ends in a Circle of Trust

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

Introduction and disclaimer. 

4 FNG- Welcome, 2-Stroke, Ramsey, Sinatra, and Shake-N-Bake!

WARM-A-RAMA ( on the road in front of shovel flag)
10 IC- SSH
5 IC– Motivators (5 descending to 1)
10 IC - Washing Machines ( Torso twists)
20 IC – Sun Gods (arm circles) 10 F and 10 B
5 IC - Tempo Merkins

Grab a coupon and Rifle carry - Mosey to the Shot put grass area outside the stadium 

THE THANG (Coupon)
“Built on the Rock!”

Part 1- Strength Circuit: “Laying the Foundation”

Scripture to reflect on while working- Proverbs 24:3- “By wisdom a house is built, and through understanding it is established”

3 rounds- EMOM (40 on 20 rest)
Coupon Goblet Squats- "Firm footing"
Block Merkins- "Pushing through trials"
Coupon curls to Overhead Press- "Lifting others up"
Deadlifts with Coupon- "Carrying your burden"
Farmer Carry 400 yards up and back- "Endurance in Faith"

Part 2-Partner Grinder
“Two by Two”
Scripture to reflect on while working- Ecclesiastes 4:9-10

"9 Two are better than one, because they have a good reward for their toil. 10 For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!"

Partner up- 
Partner A- Reps with coupon
Partner B- Runs 50 yards with Coupon, returns and switches
This will be a Flapjack- meaning partner takes over reps

50 Blockees (burpee + coupon overhead press
75 Coupon Bent- Over rows
100 Coupon lunges (50 each leg)

Encourage your partner. 
Proverbs 27:17- Iron sharpens Iron, and one man sharpens another!

Rifle carry coupon and Mosey to F3 Shovel Flag

MARY “Strength from Within”
2 rounds
20 Big Boy Sit-Ups (Hugging Coupon)
10 Leg raises with Coupon Overhead
30- sec Plank (elbows or hands)
20 American Hammers (Coupon optional)
Last round-
All PAX – American Hammers (Rancid-Style)

COT- Simple Stretches
PAX was encouraged to do some light stretches on their own during COT.

Name-O-Rama. Naming the FNGs.
Announcements. 
Prayer requests- World Wide- back surgery on 8-5-25, Backdraft's wife medical procedures, and for the families and communities affected by the loss of the dad and 2 kids who died in the Fremont fire.

Moleskin-
Today's workout theme was a good way to get our minds right for the Q Source topic during Coffeeteria. The topic was prayer.

We continued the running COT theme from Axe. 

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). 

Today we touched upon the attribute of-
The husband of 1 wife (morally pure)
- The phrase "husband of 1 wife" literally translates to " a one-woman man."
- There is more to it, though. It's about being faithful in heart, mind, and body, whether married or single.
Key concepts-
1. Not about Marital History Alone
-It's not a legalistic ban on divorced men, widowers, or unmarried men.
-The focus is on current moral character and purity, not past mistakes or status.

2. Faithfulness Over Time-
- A godly man must be loyal and trustworthy, especially in his closest relationships.
-Purity is not just about avoiding adultery- it's about being emotionally, mentally and spiritually devoted to one woman (if married) and to Christ (if single)

3. Purity in Thought and Action-
-Avoiding lust, pornography, flirtation, and any form of unfaithfulness.
- Moral integrity must extend to private life, not just public appearance.

Challenges in Today's Culture-
- There is an overwhelming temptation in modern media and technology
- Getz encourages accountability, guardrails, and daily surrender to Christ.

Final Takeaway-
A godly man is one who practices consistent moral purity, marked by faithfulness, integrity, and self-control in both his public relationships and private life.

SYITG!

Be a light in the areas where you live, work, and play!

~Axe