BackBlast
August 19, 2022|Kiewit Middle School| AO – The Combine| 65° and cloudy
PAX: Misery, Superfly, Motor boat, House Party, Truly, Patton, Skipper, Toto, Bubbles, Kill
Switch, Misty, Amputee, Beaver, Cradle, Cataracts, Grills, Homeboy
Q: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith and our
mission is to plant, grow and serve small workout groups for men for the invigoration of male
community leadership.
Core principles:
Free of charge
Open to all men
Always held outside
Led in a rotating fashion
End with a Circle of Trust
Mission statement – Plant, grow, and serve small workout groups for the reinvigoration of male
community leadership.
Credo – Leave no man behind, but leave no man where you found them.
Disclaimer: Mulligan is not a professional – modify as necessary.
Warm-A-Rama
Lap around track and meet in the middle of the football field
Circle up –
Big ones
Tappy Taps
Sun gods forward and backwards
Pigeon right
Pigeon left
Pre-Thing
Circle up –
Everyone Al Gore as I call out groups:
Anyone 5’10” or over – 10 Burpees
Anyone 5’9” or under – 20 Merkins
Anyone wearing a hat – 25 squats
Anyone wearing F3 gear – 15 side straddle hops in cadence
Everyone – 20 Bobby Hurley’s
The Thing
Four station workout
Station 1 – Push group
Do one exercise and run to the next station. Everyone do them together to stay in sync
· 10 Burpees
· 30 mountain climbers in cadence
· 20 Apolo Ohnos in cadence
· 25 side straddle hops in cadence
Station 2
AMRAP – Do one exercise at a time until pushed
· Merkins
· Alternating shoulder taps
· Overhead claps
· Body Dips (triceps)
· Werkins
Station 3
AMRAP – Do on exercise at a time until pushed
· Air squats
· Monkey humpers
· Alternating Side squats
· Al Gore
· Bonnie Blairs
Station 4
AMRAP – Do one exercise at a time until pushed
· Plank
· Flutter kicks
· Low dollies
· Big boys
· LBC
OMAHA
· Mary – American hammers, rancid style
Announcements:
● New site announcement by Patton for Coronado. @F3CoronadoOMA. Pop ups on 8/29
and 9/5 with an official launch date of 9/12.
Prayers:
● No prayers shared today
Circle of Trust:
Joshua 1:9
“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be
discouraged, for the LORD your God will be with you wherever you go.