BACKBLASTS
Saturday, November 22, 2025
F3 Platte (New World AO)
“Gratitude Grinder”
Memorial Stadium, Pawnee Park
30°F, 8mph wind
11 PAX: Sinatra, Axe, Hootchie, Neo, Gospel, Rancid, Tiny (FNG), Fluoride, Cuban B, Armstrong, DDR
QIC: DDR
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 FNG
- Friendly-New-Guys are why we are here
- Count-Off
- Picking up the Six (F3 Credo)
- Leave no man behind, but leave
no man where you find him.
WARM-A-RAMA
15 IC – SSH
15 IC – Imperial Walkers
20 IC – Sun Gods (f/b)
15 IC – Windmills
15 IC – High Knees
PRE-THANG
UPPER BODY BLOCK
Round 1 – “Grateful for Strength”
Merkins
Plank Shoulder Taps
Wide Merkins
Round 2 – “Gratitude for Others”
Diamond Merkins
Carolina Dry Docks
Bear Crawl (15 yds and back)
Hand-Release Merkins
Round 3 – “Gratitude for Growth”
Tempo Merkins
Plank Up-Downs
Decline Merkins
Burpees
Plank Jacks
THE THANG
CARDIO BLOCK
Circuit A – “Thankful for Breath”
High Knees
Burpee Broad Jumps
Mtn Climbers
Fast Mosey Loop
Circuit B – “Thankful for Others”
Jump Squats
Fast Feet
Sprint 40 yrds (mosey back)
Bonnie Blairs
Bear Crawl (10 yds and back)
Circuit C – “Thankful Together” (Partners)
Partner Push
Partner Merkins
Wheelbarrow Walk
Partner Shoulder Taps
42
MARY (aka Core Exercises)
11 PAX – American Hammers (Rancid-style)
COOL DOWN
Forward Fold
Chest Opener
Shoulder Stretch
Cat-Cow
Mosey to the Shovel Flag
COT (aka Circle of Trust)
Name-O-Rama.
Naming FNG (Welcome, Tiny!).
Announcements.
Prayer Requests.
MOLESKINE
“Gratitude transforms effort into joy.”
Ball of Man.
Prayer.
Coffeeteria.
SYITG,
DDR
SUBMIT A BACKBLAST
