IPC 2025 Week 0 – Zachary Tellier
Take 2
Thang:
– MOT – 5/10/15/20 yard ladder or shuttle run between each round of exercise(s).
– Round exercises build on to one another until you’ve completed all 5 exercises. (E.G. burpee then MOT, next is burpee + merkins then MOT, etc.)
– Timed workout ends after finishing the final MOT
– Exercises:
10 Burpees
25 Merkins
50 Lunges (both legs = 1)
100 BBC
150 Squats
COT & LDP3
PAX: Colson & Dora
The Thing: Pete & Bobby Challenge
Description: The challenge consisted of 100 pushups, and 50 pullups done in any order. Once we finished this challenge we moved on to the Rudy Challenge which consisted of 6 different rounds where each round we changed the type of push up, and the type of pull up. The pax were challenged to pick a number of reps that they wanted to complete, and to try to hit this number each round.
Pax:
Rudy (Q)
Stark
Yoshi
Viper
Mercy
Fat Amy
Cyber Truck
Vespa
Barney
Spalding
Full Pull
09/04/2025 – Hakuna Tabata
Date: 09/04/2025
Location: Wakanda – Maumee High School
PAX:
Lyman
Gulliver
Wario
Chubbs – Q
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement
Warmup:
Walk backwards 1/4 around island, mosey back to start
Chain breakers
Windmills
Beatdown:
Timer set for 30 seconds of work and 15 seconds of rest
Set 1 & 4
Burpees
Lunges
Air Presses
Flutter Kicks
Set 2 & 5
Block Swings
Block Curls
Block Press
Plank w/ shoulder tap
Set 3 & 6
Merkins
Squats
Imperial Walkers
American Hammers
Thanks to a timer error that only gave us 10 seconds of rest for the first few sets were we able to complete 13 sets (repeat after #6 was complete)
Cool down stretches
Standing pancake stretch
Runners lunge
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Wario
• Announcements
• LDP3
• COT / Prayers and Intentions
09/04/2025 – Bourbon’s 8-Year F3 MANniversary:
Date: 09/04/2025
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg, OH
Q: Bourbon
PAX Count: 20 Total
PAX Names:
Tarnished
Van Gogh
Footloose
Geppetto
Guardian
Gold Star
Coconut
Doubtfire
Photon
Isosceles
Echo
Meatloaf
Big Spoon
Fossil
Rumor
Mile High
Longhorn
Huckleberry
Zimba
Bourbon
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement
Warmup:
• Motivator’s – 8 to 1
Beatdown:
• 8 stations set up.
• Move from station one to two to three, etc.
• Perform 8 reps of the round’s exercise at each station.
• Once you finish at station 8, you return to station one and can either 1) side-straddle hop until all PAX return, or 2) get the 6 and finish with them.
• Exercises for the 8 rounds:
1. No Cheat Merkins
2. Lt. Dans
3. Burpees
• We only got through Burpees round.
4. Captain Thor’s (BBSU followed by 4-count American hammer)
5. Imperial Squat Walkers
6. Plank Jack Shoulder Taps
7. Mountain Climbers (4-count)
8. Pickle Pointers (4-count)
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Gold Star.
• Announcements
• LDP3
• COT / Prayers and Intentions
The Labors of Hercules
Pax:
Armstrong (Q)
Deliverance
Fallout Boy
Raven
Tabata Timer 1:05 exercise 0:20 recovery x 12 Labors x 2
Jump rope, Curls, Block squat, Sit ups, Burpees, Calf raises, Single leg squat, Box cutters, Skipping, Kettle bells, Push ups, Planks
9/3/25
Grantland
Pax:
Thor- Q
Huckleberry
Callahan
Longhorn
Landslide
Meatloaf
Photon
Irish Hoss
Nitrous
Guardian
Ukulele
Tabata Ladder: 1 minute each exercise. Run in between and add a rung each round. Worked our way down and back up
Gorilla Humpers
Ranger Merkins
American Hammers
Narrow Bridges
Tricep Dips
6 by Huckleberry
Purdy #26 – F.O.D. 9/03/25 –
Glow Ultimate Frisbee
Workout: Glow Ultimate Frisbee
Purdy – Q
Norm
McFly
Scoober
Rudy
Sven
Lyman
Big Spoon
AO: the Commons
PAX:
Huckleberry
Everest
Red October
Gold Star
Anchor
Wario-Q
F3: Fitness, Fellowship, Faith;
Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust
Our credo is: Leave no man behind yet leave no man where you found him.
Warm up: Side straddle hop
Workout: Keepy-Uppy
2 Pax at a time took turns rifle carrying coupons. Those 2 Pax then chose a destination that they were comfortable carrying the block to, as well as an exercise. The rest of the group that were not carrying blocks then jogged to the meet up location and did the exercise while we waited. When those carrying blocks arrived they would do 5 thrusters and pass the block off to someone new. We repeated this around the commons.
COR
NOR
6 from Anchor
Announcements
LDP3 from Gold Star
Prayer
Murph 9-2-25
Vespa – Q
Crawdad
Rudy
Footloose
Mercy
Viper – 6
Shepherd
Norm
Welcome, F3, mission, Credo
No warm ups, just go
1 mile
20 rounds, 1 minute timer,
5 pull up, 10 merkins, 15 squats, repeat.
Finish with 1 mile
Count, name, 6, announcements, LDP3, pray out.
Murph 9-2-25
Vespa – Q
Rudy
Footloose
Mercy
Viper – 6
Shepherd
Norm
Welcome, F3, mission, Credo
No warm ups, just go
1 mile
20 rounds, 1 minute timer,
5 pull up, 10 merkins, 15 squats, repeat.
Finish with 1 mile
Count, name, 6, announcements, LDP3, pray out.