IPC 2025 – Week 0 – Tellier WOD
PAX:
Spaulding
Coconut
Rudy
Purdy
Wario
Brass Tacks
Photon
Mile High
Viper
Meat Loaf
Purdy
Footloose
Fat Amy (Q)
Ran Week 0 IPC 2026 – Tellier WOD
10 Burpees
Shuttle Run (5 yards, back to start, 10 yards, back to start, 15 yards, back to start, 20 yards, back to start)
10 burpees + 25 Merkins
Shuttle Run
10+25+50 Lunges (2:1)
Shuttle Run
10+25+50+100 BBS
Shuttle Run
10+25+50+100+150 Air Squats
Shuttle Run
Necropolis Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Workout:
We rucked along the river to the playground at sidecut and back along the towpath for a total of 2.95 miles.
6 Speech
Count-o-rama: 9
Name-o-rama:
Guardian
Hannibal
Madden
Echo
Flipper
Meatloaf
Zimba
Huckleberry
Van Wilder – Q
Announcements
LDP3
Prayer Intentions
Flo: 24 Hour back blast
4 PM beat down
Pax
Huckleberry
Bourbon
Waldo
Guardian
Tupac
Photon
Flo (Q)
Station work
COT
Flo: 24 Hour back blast
11 AM Ruck
Pax
Huckleberry
Photon
Bourbon
Casper
Madden
Tupac
Flo (Q)
Rucked with 150 pound pallet
COT
Backblast: September 1st, 2025
AO: Camelot
PAX:
Carmen Sandiego-Q
Deuce
Manchester
Doubtfire
Sherbert
Workout: The Meat Sweats
FNG’s: no
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
Warmups: SSH’s, chainbreakers, potato pickers, downward dog/cobra/toe touches.
The Thang:
5 stations, 4 exercises each. Rotate after the top exercise is completed. Rest are AMRAP until the top one is completed.
1st Station: 10 deadlifts, merkins, plank hold, leg lift hold
2nd Station: Farmers carry to the light, mountain climbers, Bobby Hurleys, Freddy Mercury’s
3rd Station: Bear crawl to light and run back, burpees, thrusters, AH’s
4th Station: Sled to tree and back, goblet squats, block swings, curls
5th Station: Sprint to light and back, block overhead hold, shoulder tap planks, Nolan Ryan’s
Count-O-Rama: 5
Name-O-Rama
The Six – Deuce
LDP3
Ball of Man
Beautiful morning around 50 degrees. Listened to 80’s rock.
IPC 2025 Week 0 – Zachary Tellier
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
Backblast: August 31st, 2025
AO: The Pump Station
PAX:
Carmen Sandiego-Q
Yoshi
Ukulele
Flat Rate
Radio
Sherbert
Workout: Running off those cheeseburgers
FNG’s: no
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-ups: Jump rope tabata 8 minutes
The Thang:
3 stations for the 3 hills (the street, the stairs and the grass hill)
3 hills were called the hill of Mary (abs), hill of Schwarzenegger (upper body), and the hill of Photon (burpees).
Each one had 3 exercises for the 3 rounds. It was our choice which order we did the hills.
We then ran backwards up the hill and stopped at the light poles for mountain climbers in cadence until we reached the top. Then we ended with Song 2 Freddy Mercury’s.
Count-O-Rama: 6
Name-O-Rama
The Six – Carmen Sandiego
LDP3
Ball of Man
Location: Hood Park – Downtown Perrysburg
Easy going
Pax: 5 total
Sherpa
Sherbert
Sheperd
Carmen San Diego
Ukulele – Q
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Warmup: Side straddle hops, chain breakers, piano keys
Thang: Slowest lap around the pump station ever. Pax lined up and move as a team from back to front through different stages of different movement exercises until finishing one lap. Started on the grass next to flags with tunnel of love until reaching the pavement, crab walked from pavement to stairs, ran down and up the stairs moving down 3 steps each time until everyone was off the steps, held squat in the line while the pax moved with lunges all the way to the bottom of the hill, bear planks uphill to finish on the grass.
Exercises:
Tunnel of love
Crab walk
Running
Algore and walking lunge
Bear plank
COT
Count-O-Rama
Name-O-Rama
6: Carmen Sandiego
Announcements
LDP – Correction
Prayer
24° of F3 – 8/30/25 – 10AM
Q= TuPac
PAX= Tarnished, Photon, Stark, Bourbon, Huckleberry, Madden, Flo
WARMUP
10 Block Swings, 10 Goblet Squats, 10 merkins
9 Block Swings, 9 Goblet squats, 9 Merkins
Etc.
THE THANG
Focus was on Good form. Did various exercises. Some of them included: Merkins, Squats, Big Boy Situps, Air Presses, Planks, scissor kicks and other stuff
Hour 24
6:00pm
Photon – Q
Waldo
Tupac
Guardian
Bourbon
Huckleberry