Flashback IPC 2025 Week 1 – Feeks WOD
Honoring Patrick Feeks
– Start and compound round of 2 Thrusters & 2 100m sprints. (E.g. 2, 4, 6, 8, etc)
– AMRAP exercises for 50 minutes.
– record total number of completed 100m sprints.
** we completed up to round 16 thrusters and 16 100m**
COT
PAX: Colson and Southie
Jennays journey
Pax:
Ukulele
Carmen San Diego
Colt 45
Sherpa
Shepherd
Ginger – down range from Columbus
Van wilder
Echo
Spaulding – Q
Warm up:
Windmills
Arm circles
Motivators starting at 10
Running the whole AO and over to the wall doing work on each corner –
10 burpees – 10 lt dans – 10 burpees – 10- lt dans- go back for the 6
Run the same route but backward doing four corner workouts
Hill runs
5 burpees then sprint up the hill
Twice
5 lt dans and Run Backward up the hill
Backblast: March 15th, 2026
AO: The Pump Station
PAX:
Van Wilder
Colt 45
Ukulele
Echo
Spaulding
Carmen Sandiego (Q)
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,
Credo is leave no man behind, but leave no man where you find him.
Workout name: Forrest Gumpers
Warm up: butt kickers, karaoke, back pedal
THE THANG:
Relived the Forrest Gump movie. Divided it into 3 sections.
1st one was when Forrest broke through his leg braces to run fast. To simulate this, we did hills. After a few, the fastest (Ukulele) got to chose the last hill run which was running backwards.
2nd section was during the time Forrest was in Vietnam when he tried to save his friend Bubba by carrying him out of the jungle. In the area between the pump station and the wall, we did fireman’s carries to simulate this one.
3rd section was when Forrest went out on the long run across America. I set up lights throughout the ramps at different speeds for running. Green meant sprint, white meant walk, blue meant jog and red meant to turn back around. Ran about 4 laps.
As Forrest said, life is like a box of chocolates, you never know what you are going to get. So I changed the lights while running changing the speeds of the drill.
On the way back we decided to do fireman’s carry. Once we got back to the flag, we wanted to salute Lt Dan for all is work so we did Lt Dan’s during the whole Beatdown song.
Count-o-Rama: 6
Name-o-Rama
The Sixth: Echo
COT
Ball of man
Meatloaf – Q
Tarnished
Spit Valve
Photon
Golden Gate
Isosceles
Deliverance
Leadership ruck
3/14/26 Ruck & Run
Open to all men!
Pax:
Waldo
Wipers
Viper
Norm
Gulliver
Doogie
OSHA
Lonzo
Arcy
Runt
Crawdad
Djibouti
Fat Amy (Q)
4 Rucked
9 ran – did the Dana Out n’ Back.
No man or Rudy left behind today!!
Backblast: March 12th 2026
AO: The Armory – Waterville LIbrary – Waterville, OH
PAX:
Photon – Q
Doubtfire
Fat Amy
Lullaby
Manchester
Polaroid
Vespa
Workout: Curling For Girl…ing? Rev. 2
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: In Cadence
SSH (2 is 1): 53 while we waited for Manchester
The “Thang”:
PAX participated in America’s favorite winter past-time: curling; F3 style. The sheet was setup in the parking lot as follows. Hog Line was 21m from the button. The House was standard dimensions with a 2ft, 4ft, 8ft, and 12ft circle. Button was illuminated with a lit cone. There was no backline or hack.
PAX split up into two teams of three and YHC was a floater. The progression of the game was as follows.
Offensive team decided who was taking which role on the throw.
“The Stone” estimated how many “reps” of the round’s MOT he wanted to put on the throw.
“The Stone” would aim, close his eyes, and take the pre-estimated number of reps of the round’s MOT, and wherever he ended, he placed his dot.
During the shot, the “sweeper” would perform an alternative non-blinded MOT next to the stone as it traversed the sheet.
During the shot, the “thrower” would perform curls until the MOT ended for that shot.
Non-throwing team would perform 15 burpees per person as a timer for the offensive team.
Each team alternated roles over the course of 4 throws per round. Scores were tallied at the end of each round and were pointless.
Two rounds were played. Exercises were as follows:
Round Stone MOT Sweep MOT
1 Bear Crawl Broad Jump
2 Bear Crawl Broad Jump
Ended with:
Count-O-Rama: 7
Name-O-Rama
The Six – Polaroid
LDP3
Ball of Man
Spreadsheets from the Gloom: Figured I’d try this again with some new implementations from the initial run’s learnings. First of all, we stuck to just bear crawls for the blind MOTs…for both rounds. They are controlled, they are hard to cheat, and repeating them for both games made the second game a lot more competitive because everyone’s accuracy was much better. In a similar fashion, we ran the same “sweep” MOT for both rounds: broad jumps. The landings of the broad jumps do help the blind stone aim if they follow the sound, but I still like the idea of explosive movements for the sweepers.
The non-throwing team was still an issue. The loose 50 reps of the queue exercise were replaced with 15 burpees per person, but a number of PAX simply didn’t push themselves to complete them. Part of it might just be that they want to watch the throwing team. Perhaps an EMOM timer could be implemented to encourage keeping time/pace.
All that said, running this at The Armory was awesome. The lit parking lot was perfect for not one, but two complete house setups.
Playlist remained the same, because it was on point:
“In The Stone” – Earth, Wind & Fire
“Push” – Matchbox Twenty
“Push It” – Salt-N-Pepa
“Slide” – Goo Goo Dolls
“The Sweep” – Westside
“Slide” – Slave
“Stop The Rock” – Apollo 440
“Like A Stone” – Audioslave
This is a really fun beatdown. I wish there was a good way to make it more challenging while keeping it fun, but the format makes it a bit challenging. Maybe someone will take bits and pieces of the idea and come up with something a lot better. Until then, we’ll probably keep this as a winter special. Not every beatdown has to be hard. Being fun is okay too.
F3 workout, men present: Kolson, Southie, Bob Ross
SSH x13 IC
Imperial Walkers x13 IC
Hillbillies x13 IC
Arm Circles x13 each direction
Good Mornings x13
Coupon Curl x13
Coupon Overhead Press x13
Coupon Goblet Squat x13
Coupon Upright Row x13
Repeat 4 rounds
Coupon Thrusters x13
Rifle Carry 130 ft
Coupon Bench Press x26
Rifle Carry 130 ft
Coupon Skull Crushers x26
Repeat x 2
Sit Ups x26
Flutter Kicks x26
American Hammers x26
15 Burpees
26 Merkins
End with COT
Pure Evil beatdown
Pax:
Meatloaf
Goldstar
Spaulding – Q
The thang:
Warm up
Wind mills – 13
Arm circles -13 forward and 13 backward
Motivators- starting at 13
Main beatdown:
This is a descending ladder from 13 to 1.
Each round = the number of reps matching the round.
Example:
Round 13 = 13 reps of everything
Round 12 = 12 reps of everything
…and so on.
13 minute timer
Exercises:
• Merkins
• Squats
• Big Boy Situps
• Plank Jacks
• Imperial walkers (2=1)
After each round:
Run down to sidewalk intersection and back
Revenge round:
Descending ladder 13 down to 1
Burpees!
Run down and back after each set
Round and Round
Pax:
Chubbs
Arcy
Jersey
Big spoon
Warrior
Rumor
Quick draw
Spaulding – Q
The thang:
Warm up:
Potato pickers
Arm circles
Motivators (starting at 8)
Beatdown:
Round 1
Working around the island
Top right corner and bottom left corner
3 burpees every time then Bear crawl to next corner
Top left corner and bottom right corner 10 reps then run to next corner
Lap 1. jump squats
Lap 2. Merkins
Lap 3. Big boy sit ups
Lap 4. Side straddle hops
Round 2 – same work
Mode of transportation karaoke and politicians (back pedal)
3/12/26
Pax:
Thor-q
Coconut
Carmen San Diego
Mile high
We ran more than worked but we sweat a lot.
Cone 1- 1 kraken burpee
Back to bottom- 10 LBC’s
Cone 2 – 2 kraken burpees
Bottom- 20 LBC’s
Continue until cone 5 and 50 LBC’s
Round 2
Kraken burpees at cones/monkey humpers and Freddie Mercs at bottom.