BACKBLASTS
Saturday, March 22nd, 2025
F3 Platte Launch Party
New World AO
Pawnee Park
28°F, 0mph wind
32 PAX: Wait Time (Omaha), Cannon (Lincoln), Rush, Biff (Omaha), Barn Door (Omaha), Ground Beef (FNG), Baby Back (Omaha), Canadian Bacon (Omaha), ESPN, Walleye (Omaha), Six Pack (FNG), Bovine (Albion), Pellini (Omaha), Armstrong (FNG), Cheap Seats (Omaha), Leave It (FNG), Gospel (FNG), Disciple (FNG), Stiches (Omaha), Vandelay (Omaha), Hogan (FNG), Backdraft (FNG), Axe, Little Big Town (Omaha), Bollywood (Omaha), Bulls Eye (Omaha), Papa Smurph (Omaha), World Wide (FNG), Dozer, Hootchie (FNG), Q-Tip (Omaha), Rancid
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. 10 FNGs.
Mosey to the baseball field
WARM-A-RAMA
10 IC – SSH
20 IC – Sun Gods (10F/10B)
10 IC – Big Ones
10 IC – Imperial Walkers
10 IC – Hillbilly Squats
10 IC – Dive Bombers
10 IC – Star Catchers
Mosey to VB Golf Course sign on 8th Street
PRE-PRE-THANG
THUNDERSTRUCK
“Thunderstruck” by AC/DC
PAX hold Plank
One Merkin, Q calls down on each “Thunder”
33x until end of song in 4m52s
Mosey to the entrance to VB Golf Course
PRE-THANG
SEE YOU WHEN I SEE YOU
Find a partner
PAX split up and mosey around circle
When you find your partner,
15 Bobby Hurleys
Rinse & Repeat until OMAHA
Mosey to the tennis courts
THE THANG
THE MILLENNIAL
1. Smurph Jacks
2. Lunges
3. Merkins
4. LBCs
5. Mtn Climbers
6. Freddie Mercury
7. Arm Raises
8. Squats
PAX line up at one end of the courts
100 reps of each exercise (1=1, no cadence)
Person who finishes first hollers “100!”
All PAX run to other end of the courts
No repeats, Honor’s system
Rinse & Repeat thru all exercises
Mosey to the Shovel Flag
MARY
All PAX – American Hammers (Rancid-Style)
COT
Name-O-Rama. Naming FNGs.
“F3 is a network of men’s small workout groups that is built around three ‘Fs’: Fitness, Fellowship, and Faith. There are a few rules about the workout: It must be free of charge; It must be open to all men; It must be held outdoors, rain or shine, heat or cold; It must be led in a rotating fashion by men who participate in the workout with no training or certification necessary, and; It must end with a Circle of Trust.”
- Dredd & OBT, Freed to Lead
COT message courtesy of F3 Omaha Founder, Wait Time.
Welcome to the Gloom!
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
