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Saturday, July 5th, 2025
"Let's Get Ripped!"
New World AO (F3 Platte)
Memorial Stadium, Pawnee Park
76°F, 9mph wind

12 PAX: Disciple, Leave It, Bolt, Rancid, Pelini (DR Omaha), Rocket (DR Omaha), DDR, Armstrong, Fluoride, Peg leg, Squirtle (DR Omaha), 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. No FNGs

WARM-A-RAMA ( on the road in front of shovel flag)
10 IC- SSH
4 IC– Motivators (4 descending to 1)
10 IC - Washing Machines ( Torso twists)
10 IC - Imperial Walkers
20 IC – Sun Gods (arm circles) 10 F and 10 B
10 IC - Copperhead Squats 

Mosey to track 

PRE-THANG
Jog 1 lap of the track, stop at the 1st set of stairs

THE THANG (Coupon and Iso holds)
“Let’s Get Ripped!”

Part 1- partner up. 1 partner does coupon work while the other holds the iso

Round 1-
Partner A- Coupon curl
Partner B- Plank hold forearms
Switch after 90 seconds
Recover for 30

Round 2-
Partner 1- Overhead Press coupon
Partner 2- Wall Sit (or air chair)
Switch after 90 seconds
Recover for 30

Round 3- 
Partner 1- Coupon bent over rows
Partner 2- Al Gore (low squat) (tree hugger)
Switch after 90 seconds
Recover for 30

Round 4-
Partner 1- Coupon chest press (bench or ground)
Partner 2- leg raises
Switch after 90 seconds
Recover for 30

Part 2- Tug-of-War Relay + Conditioning

Divide into two teams and rotate between stations every 5 minutes.

Station 1 -Tug-of-War ( continue till 5 minutes are done)

Station 2 - AMRAP
10 Coupon Thrusters (squat with a overhead press)
15 Merkins
20 Big Boy Sit-ups
Sprint/ run 50 yd. 25 yd and come back
Rinse and repeat till 5 minutes are done

Mosey to F3 Shovel Flag

MARY
All PAX – American Hammers (Rancid-Style)

COT 
Name-O-Rama. 
Announcements- Coffeeteria @ Broken Mug
Prayer requests- Those affected by the flooding in Texas, and for safe travel to all who are on the road this Holiday weekend

"Third F" Event
Axe mentioned an upcoming free event for Big Pals-Little Pals of Greater Columbus.
-Purpose- Big pals is in desperate need of adults willing to mentor Little pals (ages 6-16). This is a free event to come and ask questions and learn about the Big Pals- Little Pals program.
-Monday, July 21st from 5 pm - 7:30 pm 
-Location- It's All Fun N Games- Columbus
- Bring family & friends and enjoy an exciting evening.

Moleskin
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 tackled the attribute of -
• Above reproach (a man of good reputation)
-To be above reproach means living a blameless life, where no legitimate accusation of moral or ethical failure can be made. It’s about having integrity, consistency, and credibility in every area of life.
- It does not mean perfection, but Integrity- it does not mean sinless perfection, but rather being quick to repent, make things right, and live with transparency.
- Reputation matters- A man above reproach is someone trusted by others, both inside and outside the church. He is someone who earns respect over time through humility, responsibility, and trustworthiness.
- Leadership Requires Trust-In order for a man to lead—whether in his family, workplace, or church—he must have a character that others feel confident following. Being above reproach is essential for that trust.

SYITG!

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

~Axe