(04/23/22) – Good MANing To Ya!!

AO: OTB –> Canby Grove Christian Center (Estacada First Baptist Church Men’s Retreat)

QIC: Lumbergh

PAX: Deacon, Ghost, Stray Cat, Mad Dog, Fishman, Output, Rubik, and 5 FNGs (Hoist, FlashCube, Puddles, Catan, CReality)


Cool and damp, perfect gloom for sharpening iron.

F3 Mission

F3 stands for Fitness, Fellowship, and Faith. We come together to make in fitness first but stay for fellowship, and cement our dedication thru faith. These workouts are free, peer lead. I am not a professional, please modify as you see fit.

Warm up

  • SSH x 20 IC
  • Windmill x 10 IC
  • Arm Scissors x 10 IC
  • Slow High Knees x 10 IC
  • Butt Kickers x 10 IC
  • Halos x 10 IC
  • 3rd Grade Exercises x 10 IC
  • SSH x 20 IC

The Thang

Mosey through the camp.

Bataan Death March: Game of catch me if you can. Last in line drops and completes 3 burpees, runs to the front of the group. Mosey till all have completed burpees

Mosey back to field. Partner up, next on the menu: BOMBS.

Partner 1 runs to the end of the field and back. Partner 2 maxes out as many reps as possible on the below.

  • Burpees x 50
  • Overhead Claps x 100
  • Merkins x 150
  • Big Bois x 200
  • Squats x 250 (dropped due to time)


  • Bear Crawl to end of the field, mosey back
  • Bunny Hop to end of the field, mosey back


  • Flutter Jacks x 20 (IC)
  • Flutter Kicks x 20 (IC)
  • Leg Raises x 20 (IC)


Biblical Manliness and Connection to F3’s Mission

Biblical manhood can be boiled down to five basic principles, which each man is expected to conform to. These are

  • 1) Humility before God
  • 2) Control of his desire
  • 3) Protect his family
  • 4) Provide for his family
  • 5) Lead his family

Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.

Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.

F3 was born on January 1, 2011. Its initial purpose was to give men a way to improve their lives by exercising together as part of a workout community. While that worked, we quickly realized that the members of F3 needed more than just physical fitness to improve their lives. They also needed help in mastering their leadership skills. Their families, their workplaces and their neighborhoods were all communities that needed leadership just as much as the F3 workout community did. From this need, F3’s mission of the invigoration of male community leadership evolved.

That’s a wrap,


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