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## **F3 Platte – New World AO**

**Pawnee Park**
**Saturday, April 4, 2026**
**34°F | 7 mph wind**

** 11 PAX: Moscow, Sinatra, Ranicd, Miles (FNG), Hoochie, Armstorng, Shake-N-Bake, DDR, Octane (FNG), Cactus, Axe**

**QIC: Axe**

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# ✝️ **Backblast: “From the Cross to Crown”**

### 0700 – WELCOME, BROTHERS

A crisp 34 degrees with a steady wind—just enough to wake the body, not enough to slow the mission. The men of F3 Platte gathered once again under the banner of **Fitness, Fellowship, and Faith**.

Mission stated- It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership

5 Core principles locked in:
F3 is free, open to all men, held outdoors, led in rotation, ends with circle of trust


Disclaimer given-I am not a professional; Modify as necessary

**Freed to Lead.**

FNGs welcomed. Count-off complete. Six accounted for.
**Leave no man behind, but leave no man where you find him.**

It was time to move—with purpose.

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## 🔥 WARM-A-RAMA – “Preparation”

*(Hearts and bodies ready… something big is coming)*

* 10 IC SSH
* 10 IC Washing Machines
* 10 IC Imperial Walkers
* 10 IC Sun Gods (each way)

Quick and intentional. No wasted motion.

**Mosey to the track stop at 50-yard line.**

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# 🏋️ THE THANG

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## ✝️ **BLOCK 1 – “THE CROSS”**

*(Endurance. Weight. Pressure.)*

**4 Rounds:**

* 10 Merkins
* 10 Wide Merkins
* 10 Hand Release Merkins
* 20 Shoulder Taps (IC)
* 30 second plank 

**After each round:**
➡️ Run ¼ lap

The grind started early. Chest burning. Shoulders taxed.
**Stay under the weight. Don’t quit.**

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## 🪵 **BLOCK 2 – “THE CARRY”**

*(Jesus carried the cross- so we carry or load- Step by step. No shortcuts.)*

**AMRAP – 10 Minutes:**

* 20 Squats
* 20 Lunges
* 15 Flutter Kicks (IC)
* 15 American Hammers

**After each round:**
➡️ Bear Crawl 25 yards

Legs heavy. Core lit. Crawling forward anyway.
**You carry what’s in front of you.**

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## ⚰️ **BLOCK 3 – “3 DAYS IN THE TOMB”**

*(Silence. Waiting. Uncertainty... but God is still in control.)*

**3 Slow, Controlled Rounds:**

* 10 Tempo Merkins (3-sec down)
* 15 Air Squats (slow)
* 20-sec Low Plank Hold
* 10 Burpees (HYROX style)

**After each round:**
➡️ Walk ¼ lap

No noise. No rush. Just tension and discipline.
**Even in the stillness… work is happening.**

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## 🔥 **BLOCK 4 – “THE RESURRECTION”**

*(HE IS RISEN – bring the energy)*

**7-Minute AMRAP:**

* 5 Merkins
* 10 Jump Squats
* 15 SSH
* 20 Mountain Climbers

The switch flipped. Intensity surged.
Men emptied the tank.
**This is what life looks like.**

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## 🪖 Return to Shovel Flag

### **MARY**

* American Hammers – *Rancid Style*

Simple. Painful. Effective.

COT - 
FNG call out, Name-O-Rama, Naming FNGs. 
Message from the Q, Announcements, Prayers/Praises.

Announcements-
Coffeteria at Broken Mug

Prayers/praises- Prayers for FNG(Octane) that he can lead his family well. Prayers for Moscow's daughters that they turn back to their faith. Prayers for FNG(Miles) for all the service men and women in the armed forces and more specifically for his convoy that he will be leading in the next few weeks. 

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MOLESKINE

# 🧠 COT MESSAGE

Axe put a pause to his running COT theme. He will pick it back up next time. With Easter being on Sunday, Axe felt it better to challenge each man!

## **“Stop Living Like He’s Still in the Tomb”**

“Men… don’t check out right now. We just pushed through a hardwork—but let’s be honest…
This may be the easiest part of your day. 

Because out there? When we leave this workout, That’s where most men tap out.

Here’s the truth: On Friday, Jesus was beaten, broken, and killed. On Sunday, He walked out of that grave. With all His Power and Glory, He had the Victory over Death. He fulfilled His purpose.

But a lot of you are still living like it’s Saturday.

-Stuck
-Quiet
-Passive
-Waiting
-Avoiding
-Coasting

And let’s be real—
Some of you may say you believe in the resurrection…
But your life doesn’t show it.

You’re:
-Leading halfway at home
-Silent when you should speak up
-Addicted to comfort
-Numb instead of engaged
-Spiritually asleep

And then we wonder why nothing changes.

I’m going to give it to you straight:
Jesus didn’t walk out of His grave so you could stay stuck in yours!

That anger? That laziness? That compromise? That resentment?

That’s not “just how you are.”
That’s a stone you’ve chosen not to move.

And yes—God can roll stones away…
But a lot of the time?

He’s waiting on you to get up and move.

-Stop blaming your job.
-Stop blaming your past.
-Stop blaming your circumstances.

At some point, it’s on you to decide:

Am I going to live like a man who’s been set free… or keep acting like I’m still buried?

Because dead men:
-don’t lead their families.
-don’t fight for their marriages.
-don’t grow.

And some of you are breathing…
But you’re not really living.

So here’s the bottom line:
Jesus left the tomb and so can you. You can decide today to get out of your grave.

-Lead when it’s hard
-Show up when you don’t feel like it
-Get right with God
-Get accountability
-Cut the excuses

Because the stone is already rolled away!

The only thing left…
is whether you’re man enough to walk out!

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## ⚫ BALL OF MAN

Arms locked. Heads bowed.
Truth spoken. Prayer lifted.

Another strong morning in the gloom.
Another step toward becoming the men we’re called to be.

**Axe out.** 💪