BACKBLASTS
Saturday, October 11, 2025
F3 Platte (New World AO)
“Rancid’s 6-Year F3 Anniversary”
Memorial Stadium, Pawnee Park
51°F, 6mph wind
14 PAX: Disciple, Stent, Fluoride, Landman, Knuckleball (FNG), Armstrong, Moscow (FNG), Axe, Shake & Bake, Bolt, Cactus, Hootchie, Ground Beef, 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
- Picking up the Six (F3 Credo)
- Leave no man behind, but leave
no man where you find him.
- Welcome the FNGs: Knuckleball & Moscow
Mosey ½ way around track to center field
WARM-A-RAMA
15 IC – SSH
10 IC – Don Quixote
10 IC – Tappy Taps
15 IC – Bobby Hurleys
10 IC – Cherry Pickers
10 IC – Imperial Walkers
15 IC – High Knees
Mosey to the bleachers
PRE-THANG
THE JUNGLE
“Welcome To The Jungle” by Guns N’ Roses
20 D - Dips
20 D - Incline Merkins
20 IC - Step Ups
20 D - Decline Merkins
20 IC – Alt Table Taps
Rinse & Repeat until end of song
Mosey to the Shovel Flags
MINI-THANG
FAILURE TO LAUNCH
“Rocket Man” by Elton John
All PAX hold Al Gore
With Coupon
1 PAX counts down from 10
All Launch to the Sky
Rinse & Repeat thru all PAX
THE THANG
PARADISE
“Paradise by the Dashboard Light” by Meat Loaf
EMOM (45s work / 15s rest)
Using your Coupon
1 – Curls
2 – Thrusters
3 – Swings
4 – Blockies
5 – Squats
6 – Chest Press
7 – Sit Ups
8 – Murder Bunnies
Rinse & Repeat with
“Paradise” by Coldplay
For 5 more minutes
Mosey to the tennis courts
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 Hurleys
2-3 – Butt Kickers
3-4 – Jump Ropes
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 Flags
MARY
15 IC – LBCs
15 IC – Flutter Kicks
15 IC – Low Dollys
15 IC – Heels to Heaven
15 IC – Freddie Mercury’s
PAX IC – American Hammers (Rancid-Style)
COT (aka Circle of Trust)
Count-off.
Name-O-Rama (FNGs).
Announcements.
Prayer Requests.
MOLESKINE
“It does not matter how slowly you go as long as you do not stop.”
- Confucius
When I think about that quote, I think about my own six-year journey with F3. There have been seasons where I’ve felt strong — pushing hard, leading workouts, feeling unstoppable. And there have been seasons where it’s taken everything I have just to show up.
Over these years, I’ve experienced both gain and loss — physically, mentally, and emotionally. I’ve gone through times of deep growth and times of deep struggle. There have been mornings I’ve led with confidence, and others where the weight of life felt heavier than any coupon I’ve ever lifted.
But through it all… I kept going. Maybe not always fast. Maybe not always gracefully. But I never stopped.
That’s what this brotherhood reminds me of — that consistency matters more than speed. That progress isn’t about perfect reps or record times; it’s about showing up, even when your body’s tired, your mind’s scattered, or your spirit’s low.
We’re all moving at our own pace, but the fact that we keep moving — together — is what changes us. F3 isn’t about fitness alone; it’s about faith, fellowship, and the reminder that no matter how slow the climb feels, we’re never climbing alone.
So today, I’m thankful. For the miles, the mornings, the men beside me. For the reminder that slow doesn’t mean stuck. And for the truth that real strength isn’t about how fast you go — it’s about the courage to never quit.
Ball of Man.
End in Prayer.
Coffeeteria at The Broken Mug.
SUBMIT A BACKBLAST
