BACKBLASTS
Saturday, June 21, 2025
“With A Little Help”
New World AO (F3 Platte)
Memorial Stadium, Pawnee Park
82°F, 39mph gusts
13 PAX: Othello (DR Omaha), Leave It, Einstein, Disciple, Arm Bar (DR Omaha), Ground Beef, Hogan, Smash Mouth (DR Omaha), Bolt, Gospel, Axe, Backdraft, Rancid
QIC: Rancid
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.
5 Core Principles
1 – Free
2 – Open to All Men
3 – Always Outside
4 – Led in a Rotating Fashion
5 – Ends in a Circle of Trust
Credo: Leave no man behind, but leave
no man where you find him.
Introduction and disclaimer. No FNGs.
Mosey to one lap around circle drive
Return to the Shovel Flags
WARM-A-RAMA
15 IC – SSH
15 IC – Imperial Walkers
15 IC – Tappy Taps
15 IC – Cherry Pickers
15 IC – Washing Machines
15 IC – Don Quixote’s
15 IC – Dive Bombers
15 IC – High Knees
Mosey to center field
PRE-THANG
BURPEE LADDER
Ten (10) Burpees
Starting at CF, burpee
Sprint to 40, burpee, back, burpee
Sprint to 30, burpee, back, burpee
Sprint to 20, burpee, back, burpee
Sprint to 10, burpee, back, burpee
Sprint to GL, burpee, back
Plank for the Six
THE THANG
WILD KINGDOM
PAX stick together as one group
4 stations at opposite corners
Final station at mid-field
Complete first four stations
Mosey between stations
After first four stations, lunge or bear crawl to #5.
STATION #1
10 IC – Mountain Climbers
20 D – Bonnie Blairs
30 D – Ponzi Pinchers
STATION #2
10 OYO – Turkish Getups
20 D – Merkins
30 IC – Oh-Yeahs!!! (15 each arm)
STATION #3
10 IC – Copperhead Squats
20 IC – Alt Shoulder Taps
30 IC – SSH (red bull cadence)
STATION #4
10 IC – Plank Jacks
20 U – Jump Tucks
30 D – Monkey Humpers
STATION #5
5 – Burpees
Mosey to the grandstands
POST THANG
THE JUNGLE
“Welcome To The Jungle” by Guns N’ Roses
5 exercises, 20 reps of each
20 D – Dips
20 D – Incline Merkins
20 IC – Step-ups
20 D – Decline Merkins
20 IC – Incline AST
Rinse & Repeat until end of song
Mosey to the Shovel Flag
MARY
15 IC – Scissor Kicks
15 IC – LBCs
15 IC – Low Dolly’s
15 U – Big Boys
All PAX – American Hammers (Rancid-Style)
COT
Name-O-Rama. Announcements. Prayers/Praises.
“There is nothing on this earth more to be prized than true friendship.”
— Thomas Aquinas
T-claps to our friends from F3 Omaha for taking the DRP with our PAX here in Platte.
Rancid shared his EH story.
Ball of Man & Shout-Out.
Coffeeteria and Q-Source at The Broken Mug.
SYITG!
Aye,
Rancid
SUBMIT A BACKBLAST
