BACKBLASTS
Saturday, July 12th, 2025
"Bolt Is Back"
New World AO (F3 Platte)
Memorial Stadium, Pawnee Park
67°F, 9mph wind
11 PAX: Rancid, Ground Beef, DDR, Disciple, Armstrong, Doublemint, Squirtle, Peg Leg, Fluoride, Axe, Bolt
QIC: 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: 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 shot put field
WARM A RAMA
Side Straddle Hops 20 IC
Frankensteins 20 IC
Water Wheel 20 IC
Monkey Humpers 20 IC
Seal Jacks Alarm Clock 15 IC
Alarm Clocks 15 IC
Imperial Squat Walker 15 IC
Mosey to the tennis courts
PRE THANG
Sandstorm
Just as the gamecock defense gets excited on 3rd down,
PAX jump continuously with arms over head in Rancid-style cadence
Roxanne
"3:11"
Done while listening to the song Roxanne by the Police. While staying
in the plank position for the entire song, a Merkin is done at every
"Roxanne" and a Plank Jack at every 'red light' sung. Alternatively,
while running in place at a high cadence for the entire song, a burpee
is done at every "Roxanne."
Sweat Angels
30 IC
On your six do a double dolly (arms and legs at 6" off the ground) like
your making a snow angel.
Mosey to the field
THE THANG
Plank Hurdles (2x)
In small groups of 5-6, everyone starts in the plank position in the end
zone. 1st man from each group sprints to the 10 and planks, 2nd
sprints, hurdles him, planks on the 20, 3rd man hurdles each, planks
on the 30, etc. At the end of the group, 1st man sprints, hurdles
everyone, etc. Everyone should finish in a plank in the opposite end
zone.
Mosey to mid-field
Fire Drill
PAX in a circle, chopping feet or high knees. Each PAX calls out "Fire"
all PAX hits the ground rolls right, merkin, roll back left, another merkin,
then back up chopping. Go around the circle with the "stop, drop and
roll" until all PAX have called "Fire".
POST THANG
Swirley (10 each)
One Pax holds the other’s legs while they do push-ups in handstand
position (like they are getting a swirly).
Booyah! Merkin (15 each)
2 pax plank facing each other perform merkin in unison and on up
move reach out and tap right hand to partner's left shoulder, repeat
merkin in unison with left hand tap to partner's shoulder to complete
one rep. Each up move accompanied by a spirited BOOYAH!
Mosey to the Shovel Flags
MARY
Freed to Lead (5-6 PAX pick their favorite core exercise to lead)
COT (aka Circle of Trust)
Name-O-Rama.
Announcements.
Prayer Requests.
"At the end of the day, the only thing that you truly can control is where you place your attention and where you place your effort.”
--Andrew D. Huberman
SUBMIT A BACKBLAST