BACKBLASTS
Saturday, June 27, 2026
F3 Platte (New World AO)
“Give Your Best Life”
Memorial Stadium, Pawnee Park
66°F, 10mph wind
8 PAX: Hootchie, Sonic, Fluoride, Slammer, SWAT, Rancid, Disciple, 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
- Picking up the Six (F3 Credo)
- Leave no man behind, but leave no man where you find him.
WARM-A-RAMA
25 IC – SSH
15 IC – Windmills
15 IC – Imperial Walkers
15 IC – Hillbillies
15 IC – Moroccan Nightclubs
15 IC – Slow Squats
Living your best life doesn’t happen someday. It happens through the small choices we make every day. Today’s workout alternates between strength and cardio, reminding us that growth requires both effort and endurance.
THE THANG
Round 1: Foundation
25 High Knees
20 Mtn Climbers
15 Jump Squats
50yd Sprint, jog back
Rinse & Repeat x2
Your best life starts with a strong foundation. Physical health, relationships, faith, and purpose all require intentional work.
Round 2: Growth
10 Burpees
20 LBCs
20 Jump Squats
20 High Knees
10 Burpees
Then,
15 Wide Arms Merkins
20 Lunges
30-sec Chill Cut Plank
15 Carolina Dry Docks
Rinse & Repeat x2
Growth happens when we’re uncomfortable. Nobody accidentally becomes stronger, healthier, or more purposeful.
Round 3: Impact
10 Burpees
20 High Knees
10 Burpees
20 High Knees
10 Burpees
20 High Knees
Then,
20 Diamond Merkins
20 Monkey Humpers
20 Freddie Mercuries
20 Plank Jacks
Rinse & Repeat x2
Living your best life isn’t just about you. The strongest men use their strength to impact others.
At the end of life, nobody wishes they had watched more TV or spent more time scrolling. Your legacy will be built by the people you served and the life you lived.
Mosey to the Shovel Flag
MARY
Quad Stretch
Hamstring Stretch
World’s Greatest Stretch
COT (aka Circle of Trust)
Name-O-Rama.
Announcements.
Prayer Requests.
MOLESKINE
Living your best life is not about perfection – it’s about daily choices, consistency, purpose, and serving others.
- Move your body daily.
- Invest in relationships.
- Serve others consistently.
- Pursue your purpose.
- Become a little better every day.
The best time to start living your best life was years ago. The second-best time is today.
Give it away, men!
Ball of Man.
End in Prayer.
Coffeeteria at The Broken Mug.
SYITG,
DDR
SUBMIT A BACKBLAST
