BACKBLASTS
Saturday, May 9, 2026
F3 Platte (New World AO)
“Rock of Ages”
Memorial Stadium, Pawnee Park
45°F, 1mph wind
16 PAX: Armstrong, 2-Stroke, Livewire (FNG), Rancid, Slammer, DDR, Hootchie, Apex (FNG), Shake-N-Bake, Einstein, Cactus, Emeril (FNG), Geppetto, Axe, Stent, Disciple
QIC: Disciple
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 FNGs
- Friendly-New-Guys are why we are here
- Picking up the Six (F3 Credo)
- Leave no man behind, but leave no man where you find him.
Mosey to the track
WARM-A-RAMA
The 60’s
“Paint It Black” by The Rolling Stones
Warm Up 1/2 Lap
15 IC – Side Straddle Hops
20 IC – Sun Gods – Sobriety Style (10F/10B)
10 IC – Windmills
20 IC – Monkey Humpers
PRE-THANG
The 70’s
“Roxanne” by The Police
PAX hold Plank Position
One Merkin, Q calls down on each “Roxanne”
One Plank Jack, Q calls Jack on each “Red Light”
26x until the end of the song in 3m11s
Mosey to Bleachers
THE THANG
The 80’s
“Enter Sandman” by Metallica
Stadium Stairs
Normal Stair Sprint – max effort
Once you reach the end, jog on the track back to the original starting point and do it again
15:00 OYO – as many sets of stairs as possible
POST THING
The 90’s
“By the Way” by RHCP
Pax line up in the bottom row of bleachers
Dips – 40 secs AMRAP, 20 sec break
Decline Pushups – 40 secs AMRAP, 20 sec break
POST POST THING
The 2000’s
“Burn It To The Ground” by Nickelback
Pax make one single line along the wall
Wall squats for the duration of the song
Pass the coupon back and forth
POST POST POST THING
The 2010’s
“Feel Invincible” by Skillet
Line up on the west sideline
All PAX run sideline to sideline 3x
Do two rounds until return to west sideline
Mosey to the Shovel Flag
MARY (aka Core Exercises)
The 2020’s
“Up From The Bottom” by Linkin Park
Supermans
Flutter Kicks
Freddie Mercuries
American Hammers
COT (aka Circle of Trust)
Name-O-Rama.
Naming FNGs.
Announcements.
Prayer Requests.
MOLESKINE
“God could not be everywhere, and therefore he made mothers”
– Rudyard Kipling
Make sure we take some time to acknowledge all of the Mothers in our lives – whether that’s our Moms, our spouses, our daughters who have grown up to have kids.
As much time as we spend out here trying to make ourselves better men…I know that no matter how much I try, my wife’s role in our kids’ lives is something I can’t ever hope to replace.
Ball of Man.
End in Prayer.
Coffeeteria at The Broken Mug.
SYITG,
Disciple
SUBMIT A BACKBLAST
