BACKBLASTS
Saturday, March 15th, 2025
F3 Platte Pop-Up (New World AO)
Memorial Stadium, Pawnee Park
37°F (Feels Like 14°F)
38mph Wind, Snow Flurries
9 PAX: Rancid, Wentworth (DR - F3 Omaha), Barn Door (DR - F3 Omaha), ESPN (FNG), DDR (FNG), Crayola (FNG), Axe (FNG), Peg Leg (FNG), Rush (FNG)
QIC: Rancid
0700 – WELCOME, BROTHERS!
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve
small workout groups for the invigoration of
male community leadership.
5 Core Principles
1 – Free
2 – Open to All Men
3 – Always Outside
4 – Led in a Rotating Fashion
5 – Ends in a Circle of Trust
Leave no man behind,
but leave no man where you find him.
Introduction and disclaimer.
6 FNGs. 2 DR PAX (F3 Omaha).
Mosey to 8th Street Park Entrance
WARM-A-RAMA
15 IC – SSH
10 IC – Don Quixote
10 IC – Tappy Taps
15 D – Bobby Hurleys
10 IC – Cherry Pickers
10 IC – Imperial Walkers
15 IC – High Knees
Mosey to grassy area near Katz
PRE-PRE-THANG
B.O.M.B.S.
5 OYO – Burpees
10 IC – Overhead Claps
10 D – Merkins
10 U – Big Boys
10 D – Squats
Rinse & Repeat x3
Mosey to the Bell Towers
PRE-THANG
THE JUNGLE
“Welcome To The Jungle” by Guns N' Roses (4min 33sec)
20 D - Dips
20 D - Incline Merkins
20 IC - Step Ups
20 D - Decline Merkins
10 IC – Alt Table Taps
Mosey to the Columbus Sign
MINI-THANG
FAILURE TO LAUNCH
All PAX hold Al Gore
1 PAX counts down from 10
All Launch to the Sky
Rinse & Repeat thru all PAX
Mosey to the Football Field
THE THANG
LUCKY HUNDREDS
2 stations, 5 exercises, 20 reps/each
100 reps at each station
PAX stick together at each station
Once complete, Mosey to next station
Station 1
20 IC – Plank Jacks
20 IC – Mtn Climbers
20 U – Jump Tucks
20 D – Carolina Dry Docks
20 IC – Butt Kickers
Station 2
20 IC – Alt Shoulder Taps
20 IC – Bonnie Blairs
20 IC – Sumo Squats
20 IC – Dive Bombers
20 IC – Oh-Yeahs!
Mosey to the Shovel Flag
MARY
9 IC – American Hammers (Rancid-Style)
COT
Nameorama. Naming FNGs. Announcements. Prayers.
“A man does not have to travel from town to town searching for something hard and purposeful to do. Nor does he have to wait for an expert to tell him what he should do. He can find what he believes needs doing right in his own Community”
- Dredd & OBT, Freed to Lead
See you next week for the official Launch Party of F3 Platte!
Coffeteria to follow at The Broken Mug.
PRAYER OF UNIVERSAL LOVING KINDNESS
May every one of us –
our friends, our families,
any and all beings near and far –
be well, happy, and peaceful.
May no harm come to us.
May no difficulties come to us.
May no problems come to us.
May we have patience, courage, understanding, and determination to meet and to overcome the inevitable difficulties, problems, and failures in life.
SYITG!
Aye,
Rancid
SUBMIT A BACKBLAST
