BACKBLASTS
Saturday, September 20, 2025
F3 Platte (New World AO)
“6 Months of F3 Platte”
Memorial Stadium, Pawnee Park
62°F, 5mph wind
11 PAX: Rancid, Axe, Cactus, Disciple, Sinatra, Waffle House (Omaha), Cyclone (Omaha), TC (Omaha), Over & Out (FNG), 2-Stroke, DDR
QIC: DDR
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
- Count-Off
- Picking up the Six (F3 Credo)
- Leave no man behind, but leave
no man where you find him.
Mosey to the shot-put field
WARM-A-RAMA
High Knees
Butt Kickers
Karaoke Step
Bear Crawls
Each to the baseball field and back
15 IC – SSH
10 IC – Merkins
10 IC – Squats
20 IC – Sun Gods (f/b)
FIRST HALF: OFFENSE
Partner Up
Partner A sprints to the baseball field and back
Partner B uses coupon for following exercises
Shoulder Press
Goblet Squat
Rows
RDL
Curls
Switch when Partner A returns
Mosey to center field in the stadium
SECOND HALF: DEFENSE
- Down & Out Shuttle Run
- Wide Receiver Ladder
- Defensive Blocks
- QB Sneak Burpees
- End Zone Shuffle
Mosey to the Shovel Flag
MARY
PAX IC – American Hammers (Rancid-Style)
COT (aka Circle of Trust)
Name-O-Rama.
Naming the FNG.
Announcements.
Prayer Requests.
MOLESKINE
Quote from Jim Murphy’s Book – Inner Excellence.
For a deeper dive into the book, listen to/watch Rich Roll’s podcast episode feat. Jim Murphy.
Ball of Man.
End in Prayer.
Coffeeteria at the Broken Mug.
SUBMIT A BACKBLAST
