BACKBLASTS
Saturday, October 10, 2026
F3 Platte (New World AO)
“Beyond Your Years: Q School”
Memorial Stadium, Pawnee Park
66°F, 14mph wind
12 PAX: Axe, Disciple, Detention, Popeye, Sledgehammer, Lone Star, Slammer, Slag (FNG), Johnny 5 (FNG), Davy Crockett, Stang, Rancid
QIC: Rancid
0700 – WELCOME, BROTHERS!
F3 – Fitness, Fellowship and Faith
- The Opening Statements
- F3: Fitness, Fellowship and Faith
- Mission Statement: 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
- “Freed to Lead” and QIC
- Welcoming the FNG
- Friendly-New-Guys are why we are here
- Counting-off, Picking up the Six
- Leave no man behind, but leave
no man where you find him.
- Making it Personal
- Connect with each PAX member
Q School Rules for Engagement
“Scholars” = Al Gore
(Active Listening)
Mosey to grassy area just inside of the fence line
WARM-A-RAMA
15 IC – SSH
“Scholars”
“F3 started in 2011 in Charlotte, North Carolina, and has grown to more than 24 countries, 48 states, and 6,100+ scheduled workouts each week through the efforts of men whose lives have been changed by their involvement with F3.”
- F3 Nation Website, 10/5/26
- Beatdown structure
- Warm-A-Rama, Thang, 6MOM
- Leading an exercise:
- INTRO: “Next exercise is…”
- MOVE: “Starting position...”
- HOW: “In cadence, on my down, on my up, on my in, on my open, on my count...”
- START: “Exercise!”
10 IC – Don Quixote
10 IC – Star Catchers
20 D – Bobby Hurley
10 IC – Cherry Pickers
10 IC – Imperial Walkers
5 OYO – Burpees
“Scholars”
- Warm-A-Rama structure:
- 5-8 exercises max
- Varied, different areas
- Types of reps
- IC, D/U, Open, In, OYO,
AMRAP, Regular, Slow, Red Bull
Mosey to far south side of the field
“Scholars”
“The defining characteristics of an F3 workout are that it takes place outdoors, almost always at an unpleasantly early hour; that it is led by one of the participants; and that it is physically challenging while being inclusive of all men who show up for the workout”
- Freed To Lead (Prologue)
- Pre/Post-Thang (Optional)
- Usually a “packaged workout”
- Failure to Launch, Colt 45, B.O.M.B.S.
- Rinse & Repeat x2 or x3
PRE-THANG
ROYALS
Each PAX gets to pick a Royal card from the F3 Deck
That PAX leads the exercise
Rinse & Repeat thru all PAX
Mosey to the south goal line
“Scholars”
“Come watch us practice…it’s a highly accountable atmosphere, but it’s never demeaning.”
- Matt Ruhle on why recruits may choose NU
- The meat and potatoes
- Different ways to construct the Thang, this is where you could really insert your personality. Think of the PAX and what they will gain from what you can offer
- You could tie this into your overall theme
- Grinders, DORA, Flapjack, Stations, etc.
THE THANG
FIELD OF SCREAMS
PAX stick together
Start on the south goal line
Bernie Sanders to the 10
5 IC – Makhtar N’Diayes
Karaoke to the 20
10 IC – Mtn Man Poopers
Bear Crawl to the 30
15 U – Jump Tucks
High Knees to the 40
20 U – Big Boys
Butt Kickers to the 50
25 D – Air Squats
Lunge Walk to the 40
20 IC – OH Seal Claps
Crawl Bear to the 30
15 IC – Alt Shoulder Taps
Broad Jump to the 20
10 IC – Bonnie Blairs
Crab Walk to the 10
5 IC – Monkey Humpers
Inch Worm to the Goal Line
Rinse & Repeat as time allows
Mosey to Center Field
POST THANG
ONE MORE TIME
“One More Time” by Daft Punk
AMRAP per Q calls each minute change
0-1 – High Knees
1-2 – Bobby Hurley
2-3 – Butt Kicker
3-4 – Jump Rope
4-5 – SSH
on “ONE MORE TIME” drop for one Burpee
then return to AMRAP per Q
(~25x Burpee’s total)
Mosey to the Shovel Flag
“Scholars”
- Explain 6MOM aka MARY (Optional)
- Don’t have to do the whole 6 minutes
(any kind of core counts)
-
- If heavy in core during the beatdown,
skip or abbreviate
MARY
15 IC – Flutter Kicks
15 IC – LBCs
15 IC – Heels to Heaven
15 IC – Freddie Mercury
15 IC – Penguins
15 IC – Box Cutters
20 IC – E2K (Elbows to Knees)
All PAX – American Hammers (Rancid-Style)
“Scholars”
- COT aka Circle of Trust
- Count off
- FNG call out
- Name-O-Rama
- Name the FNG
- Announcements
- Prayer Requests
- Message from the Q
- Closing Prayer
COT
Name-O-Rama.
Naming FNGs.
Announcements.
Prayers/Praises.
MOLESKINE
“I don’t think there’s any reason for anybody in this world, no matter who you are, to apologize for who you are. As long as you are being the best, most authentic, most real version of yourself every day…and you’re doing good in the world. You do that, don’t you ever change…be yourself.”
- PJ Fleck, Head Football Coach of MN Gophers, 10/3/26
For me, it all started in September 2019. I was hanging with my roommate and best friend, Raydell. We were playing Rock Band at our house, catching up on life, along with our good friends, Josh and Reed. Those guys were yapping about a crazy workout they just did with a bunch of other guys. 100 pullups. 200 pushups. 300 squats. A 2-mile run. That’s called The Murph, and F3 Omaha runs it multiple times every single Monday.
Flash forward to Monday, October 7, 2019. I find myself at Aldrich Elementary School at 5:30 am. They call this place “Red Wing AO”. I don’t know what that means. I don’t know what a Murph is. But I showed up.
And I kept showing up. I showed up next week for the Waffle House Convergence. Then I showed up in January 2020 for my VQ in the dead of winter at Wild Kingdom. I showed up at the Anniversaries, the CSAUPs, the Coffeeterias. I showed up when I moved to Chicago in 2020. I showed up when I moved back to Omaha in 2022. I showed up when I launched Beverly Hills AO in May of that year. I showed up when DDR invited me to bring F3 to Columbus last year, in March 2025.
Just like you guys showed up this morning.
Be yourself. You are already here for a reason.
Keep showing up. Keep offering yourself to others.
Keep “Giving It Away” to the FNGs and to your brothers.
You are “Freed To Lead”.
The rest will follow.
SYITG!
Aye,
Rancid
SUBMIT A BACKBLAST
