BACKBLASTS
Saturday, October 25, 2025
F3 Platte (New World AO)
“One’s Own Way”
Memorial Stadium, Pawnee Park
50°F, 6mph wind
14 PAX: Sinatra, Backdraft, Hogan, Shake-N-Bake, Ground Beef, Cactus, Rancid, Stent, Axe, Armstrong, Cuban B (FNG), Circuit (FNG), Spinks (FNG), Fluoride
VQ: Fluoride
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
- Welcoming the FNGs: Cuban B, Circuit, & Spinks!
- Count-Off
- Picking up the Six (F3 Credo)
- Leave no man behind, but leave
no man where you find him.
WARM-A-RAMA
20 IC – Side Straddle Hops
20 IC – Windmills
15 IC – Imperial Walkers
10 IC – Butt Kickers
10 IC – High Knees
PRE-THANG
TUG-O-WAR / WHEELBARROWS
Group 1 = Tug of war (4 rounds)
Group 2 = Wheelbarrow partner walks for 20 yards
with 10 push ups at 20 yards
Switch Stations
THE THANG
PT.1 – STAIRS
1 = sprints
2 = lunges
3 = left lunge
4 = right lunge
5 = sprints
Rinse & Repeat (10-15 min)
PT.2 – TENNIS COURT
Run 1/4th of the way and do 5 burpees
Run halfway and do 10 merkins
Run 3/4th of the way and do 15 air squats
Run the whole way and do 20 little baby crunches
Run back
4 rounds
Mosey to the Shovel Flags
MARY (aka Core Exercises)
14 IC – American Hammers (Rancid-style)
14 IC – Flutter Kicks (Rancid-style)
14 IC – Mtn Climbers (Rancid-style)
1 min – Plank
COT (aka Circle of Trust)
Name-O-Rama.
Naming FNGs.
Announcements.
Prayer Requests.
MOLESKINE
“Everything can be taken from a man but one thing,
the last of the human freedoms,
to choose one’s attitude in any given set of circumstances,
to choose one’s own way.”
- Viktor Frankl, Man’s Search for Meaning
SYITG,
Fluoride
SUBMIT A BACKBLAST
