BACKBLASTS
Saturday, July 4, 2026
F3 Platte (New World AO)
“Independence Day 250”
Memorial Stadium, Pawnee Park
69°F, 3mph wind
11 PAX: Sonic, Axe, Armstrong, Coleman, Sloth (FNG), GNR, Cross Check, Hogan, Backdraft, DDR, Rancid
QIC: Rancid
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
10 IC – SSH
10 IC – Don Quixote
10 IC – Leprechauns
10 IC – Toy Soldiers
10 IC – Dive Bombers
10 IC – Lunges
10 IC – Imperial Walkers
10 IC – Goof Balls
Beaver Run 1 Lap around parking lot
20sec Arms Out
20sec Arms Up
10 Bobby Hurleys
Mosey to center field
PRE-PRE-THANG
250 YEARS
50 Squats
50 Merkins
50 Flutter Kicks
50 Mtn Climbers
50 SSH
250 reps total
Mosey to the north end zone
PRE-THANG
177.6 CHALLENGE
PAX as a team run 177.6 yards
Mosey to center field
THE THANG
13 COLONIES
Delaware – Bobby Hurley’s
Pennsylvania – Mtn Climbers
New Jersey – Big Boys
Georgia – Lunges
Connecticut – Carolina Dry Docks
Massachusetts – Heels to Heaven
Maryland – Burpees
South Carolina – Plank Jacks
New Hampshire – Merkins
Virginia – Raise The Roofs
New York – Bear Crawl
North Carolina – Crawl Bear
Rhode Island – Squats
Mosey to the bleachers
POST THANG
MINUTE MEN
One-minute rounds:
1 – Sprint Bleachers
2 – Dips
3 – Incline Merkins
4 – Step Ups
5 – Plank
THE GAME
BRISKET BALL
1 football, PAX split into two teams
No running with the football (passing only)
Touchdown = losing team does 10 Big Boys
Incomplete pass = turnover
Interception = turnover
Out of Bounds = turnover
Play until QIC calls time
Mosey to the Shovel Flag
MARY (aka Core Exercises)
All PAX IC – American Hammer (Rancid-style)
COT (aka Circle of Trust)
Name-O-Rama.
Announcements.
Prayer Requests.
MOLESKINE
“One man with courage is a majority.”
– Thomas Jefferson
This week, we celebrate 250 years since the birth of our nation. The men who signed the Declaration of Independence weren’t superheroes – they were ordinary men who believed that future generations were worth sacrificing for. They chose courage over comfort.
That’s true in F3, too. It only takes one man to invite an FNG. One man to lead a workout. One man to check on a brother who’s been absent. One man to be a better husband, father, coworker, or friend. The impact of one man, multiplied over time, can change an entire community.
As we celebrate Independence Day, let’s remember that our mission isn’t just to become better men – it’s to use that strength in service to others.
Ball of Man.
End in Prayer.
Coffeeteria at The Broken Mug.
SYITG,
Rancid
SUBMIT A BACKBLAST
