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

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