BACKBLASTS
Saturday, June 14th, 2025
F3 Platte (New World AO)
“BOLT UP”
Memorial Stadium, Pawnee Park
69°F, 0mph wind
12 PAX: Princess Peach, Armstrong, Disciple, Leave It, Doublemint, Axe, Einstein (FNG), Barn Door (DR Omaha), Rancid, Hootchie, Ground Beef, Bolt
VQ: Bolt
0700 – WELCOME, BROTHERS!
F3 – Fitness, Fellowship and Faith
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. Modify as necessary.
Welcome, FNG Einstein!
Count-Off
Leave no man behind, but leave no man where you find him.
Before we Mosey – Slaughter Starter (20 burpees OYO)
Mosey to Warm-A-Rama area
WARM-A-RAMA
Side Straddle Hops
15 IC
Arm Pretzel
12 IC
Skaters
10 IC
Don Quixotes
20 On Me
Mosey to Pre-Thang area
PRE-THANG
Seal Jacks
15 IC
Flying Nun
20 On Me
Imperial Squat Walker
10 on me
Imperial Stormkickers
20 IC
Mosey to The Thang area
THE THANG
GUATANAMO
Steady As She Goes
Crab Cakes
Mosey to Post-Thang area
POST THANG
Kick Stand Deadlift
10 on me
Dead Bug
20 on me
Spine rotation
10 secs
Chinese secret
Mosey to the Shovel Flag
MARY (aka Core Exercises)
COT (aka Circle of Trust)
Name-O-Rama.
Naming the FNG.
Announcements.
Prayer Requests.
“QUOTE.”
“When we strive to become better than we are, everything around us becomes better, too.”
― Paulo Coelho, The Alchemist
“We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.”
― from Jim Harbaugh VIA John Rohn
SUBMIT A BACKBLAST
