BACKBLASTS
Saturday, October 3, 2026
F3 Platte (New World AO)
“Full Send”
Memorial Stadium, Pawnee Park
49°F, 6mph wind
19 PAX: Swat, Axe, Cross Check, G&R, Davey Crockett, Caddie, Popeye, Sledgehammer, Armstrong, Shake N Bake, Ground Beef, DDR, Disciple, Shatter, Rancid, Slammer, Lone Star, Stang, Cactus
QIC: Cactus
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.
Mosey to midfield
WARM-A-RAMA
12 IC – SSH
15 – Toy Soldiers
10 IC – Windmills
10 – Reverse Lunges
10 – Inch Worms
20 IC- High Knees
20 IC – Butt Kickers
PRE-THANG
STRENGTH
10 – Dive Bombers
15 IC – Hand Release Merkins
20 – Body Weight Squats
20 – Reverse Lunges – 10/leg
30 IC – Mountain Climbers
Rinse and Repeat x2
Don’t race. Quality reps and full range of motion
THE THANG
HIIT 40/20
Burpees
Jump Squats
Bear Crawl
Merkins
High Knees
Rinse & Repeat
POST THANG
SPRINT GAUNTLET
50-yard sprint – Walk back
75-yard sprint – Walk back
100-yard sprint – Walk back
MARY
20 IC – Flutter Kicks
20 IC – Freddy Mercuries
American Hammers – All PAX (Rancid-Style)
COT (aka Circle of Trust)
Name-O-Rama.
Announcements.
Prayer Requests.
MOLESKINE
“If you want to live like no one else, you have to live like no on else”
You don’t have to feel good – you just have to keep moving.
Be a leader with discipline and continue to grow.
Ball of Man.
End in Prayer.
Coffeeteria at The Broken Mug.
SYITG,
Cactus
SUBMIT A BACKBLAST
