🎙️ Episode Summary What happens when you go from “I can’t get up that early” to leading a site, building deep friendships, and learning to show up for your family and yourself? In this episode, Rayban shares his F3 journey—from hesitant runner to community leader. He opens up about faith, fatherhood, mental health, and the power of just showing up (even when you don’t have it all figured out). This is a story about connection, vulnerability, and the little things that make a big difference.

✨ Highlights

• How a nudge from friends (and a Jays game) got Rayban to F3
• The “just show up” mindset that changed everything
• Building real friendships and support systems
• The impact of faith and community on personal growth
• Lessons from leadership (and why asking for help matters)
• The importance of being emotionally available—especially after loss
• How F3 helps men talk about what really matters

🔊 Sound Bites

• “Just showing up was kind of fun.”
• “I wish I could go back and change how I acted.”
• “If you’re not uncomfortable, you’re not growing.”
• “Sometimes the COTs write themselves when you’re going through something real.”

⏰ Timestamps

00:00 – Introduction and Setting the Stage

01:29 – Journey to F3: The Beginning

05:32 – First Impressions and Experiences in F3

09:07 – Building Relationships and Community

17:04 – Personal Growth and Reflection

22:25 – Impact on Family and Relationships

28:26 – Balancing Family and Fitness

30:08 – The Importance of Community Support

32:52 – Faith and Personal Growth

37:41 – Raising Kids in Faith

40:44 – Community Service and Giving Back

43:55 – Leadership Development in F3

49:51 – Lessons Learned and Personal Reflections

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