BACKBLASTS
Saturday, November 1, 2025
F3 Platte (New World AO)
“Persistence”
Memorial Stadium, Pawnee Park
37°F, 13mph wind
14 PAX: Cactus, 2-Stroke, Sinatra, Hogan, Backdraft, DDR, Cuban B, Fluoride, Disciple, Shake-N-Bake, Tallow (FNG), Rancid, Axe, Bolt
QIC: Bolt
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: Tallow!
- 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 – Jumping Washing Machines
5 IC – Ankle Swivels x2
20 IC – Mtn Climbers
10 D – Partner Merkins
20 OYO – Zombie-Toes
Mosey to 50yd line
PRE-THANG
Find a Partner
1. Barrel walk 5 yards , 5 Merkins, repeat another 5 yards
2. Switch partners , do another 10yards same way
3. Lunge 10 yards , 10 air squats
4. Bear crawl 10 yards , 10 sup man
5. Frankenstein 10 yards
Rest 120 seconds
Repeat back to the 50 yard Line
Recover
THE THANG
FOUR CORNERS
Number off PAX by 4s.
Each goes to their station.
Do each exercise in unison.
Once every station has completed their workouts,
sprint to their next station.
(Don’t start until each team is ready for the next station.)
1. 10 Burpees
2. 15 Heel Raises
3. 20 Crab Humpers
4. 25 Pickle Pushers
Rinse & Repeat x4
Circle up at center field
POST THANG
10 IC – Superman
10 IC – Baby Rolls
10 IC – Seated ATW Stretch
10 IC – Black Widows
Mosey to the Shovel Flag
MARY (aka Core Exercises)
14 IC – LBCs (Rancid-style)
14 IC – Crunchy Frogs (Rancid-style)
14 IC – American Hammers (Rancid-style)
COT (aka Circle of Trust)
Name-O-Rama.
Naming FNG.
Announcements.
Prayer Requests.
Words of Wisdom.
SYITG,
Bolt
SUBMIT A BACKBLAST
