BACKBLASTS
Saturday, August 1, 2026
F3 Platte (New World AO)
“The Grinder”
Memorial Stadium, Pawnee Park
64°F, 10mph wind
11 PAX: Sonic, Nunchucks (FNG), Axe, Cactus, Ground Beef, Rancid, Coleman, AAA (Omaha), Disciple, Shake-N-Bake, Geppetto
QIC: Cactus
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 FNG
- 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 field
WARM-A-RAMA
25 IC – SSH
15 IC – Imperial Walkers
15 IC – Windmills
15 IC - Toy Soldiers
Worlds Greatest Stretch x 4
High Knees - 30 sec
Butt Kickers - 30 sec
PRE-THANG
Body weight strength ladder
8 dive bomber Merkins
10 hand release Merkins
15 squats
20 walking lunges (10 each leg)
20 mountain climbers
THE THANG
HIIT Circuit
Perform 40 seconds work/20 seconds rest
Complete 3 rounds
1. Burpees
2. Jump squats
3. Plank shoulder tap
4. Alternating reverse lunges
5. Plank jacks
POST THANG
Sprint Finisher
25 yard sprint
Jog back
50 yard sprint
Jog back
75 yard sprint
Walk back
100 yard sprint
Walk back
MARY
All PAX
Flutter kicks x 30
Freddie Mercury’s x 20
Low plank - 60 sec
American Hammers (Rancid-style)
Mosey to the Shovel Flags
COT (aka Circle of Trust)
Name-O-Rama.
Announcements.
Prayer Requests.
MOLESKINE
"Discipline is choosing what you want most over what you want now."
Ball of Man.
End in Prayer.
Coffeeteria at The Broken Mug.
SYITG,
Cactus
SUBMIT A BACKBLAST
