BACKBLASTS
Saturday, May 30, 2026
F3 Platte (New World AO)
“What You Can Do”
Memorial Stadium, Pawnee Park
63°F, 9mph wind
11 PAX: Ground Beef, Rancid, Geppetto, Disciple, Canadian Bacon (Omaha), Cross Check, Coleman, Axe, Cactus, Doc Holiday (Omaha), SWAT
QIC: SWAT
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
- Picking up the Six (F3 Credo)
- Leave no man behind, but leave
no man where you find him.
WARM-A-RAMA
Sun Gods
Michael Phelps
Hurdles
Arm Stretch
Mosey to the south end zone
PRE-THANG
10yd Lunge
10yd Side Lunge
10yd Inchworm
10yd High Knees
10yd Butt Kickers
Rinse & Repeat
Mosey to center field
THE THANG
Merkin Circuit
10x Diamonds
10x Wide
10x Hand Taps
10x Toe Taps
10x Knee Ups
10x Decline
Rinse & Repeat x4
Mosey Circuit
2min Run
1 min Walk
Rinse & Repeat x5
POST THANG
50x Calf Raises
5min Stair Walk
Mosey to the Shovel Flag
MARY (aka Core Exercises)
All PAX – American Hammers (Rancid-style)
COT (aka Circle of Trust)
Name-O-Rama.
Announcements.
Prayer Requests.
MOLESKINE
“Don’t let what you cannot do interfere with what you can do.”
– John Wooden
Ball of Man.
End in Prayer.
Coffeeteria at The Broken Mug.
SYITG,
SWAT
SUBMIT A BACKBLAST
