Author: wstark

Pax:

Vespa
Doubtfire
Barney
Yoshi
Zimba
Hannibal
Achy
Fault line
Guardian
Manchester
Lyman
Brickyard-Q

“Deck of Death”
Spades-Merkins
Hearts-Squats
Diamonds-Big Boys
Clubs-Burpees
Joker-mountain climbers

IPC 2025 Week 3
Chris Kyle WOD
* Format: 40-minute AMRAP

* The Thang
* Start both the 40-minute timer and the 5-minute EMOM timer at the same time
* Complete the following exercises as prescribed
* 40 Kettlebell swings
* 40 lateral block jump-overs
* 40 thrusters
* 40 decline merkins (feet on top of your coupon that is turned vertically)
* When EMOM timer goes off
* Stop the work you are doing:
* Run out 25 yards
* Do 5 burpees
* Run back 25 yards
* Pick up where you left off when you get back
* Repeat this pattern for 40 minutes
* Scoring
* Total repetitions for 40 minutes
* BURPEES DO NOT COUNT IN REPETITION COUNT

COT
PAX: Southie & Colson

Pump Station Run – 9/21/25

Warmp-up Run
A nice easy run following the trail over to Necropolis, then looped back via the Roads. Followed by some light stretching.

PAX
Fossil
Tarnished
Flat Rate
Crawdad
Norm – Q

F3 Black Swamp
Pump Station
9/21/25
6:15 am

PAX:
Fossil
Flat Rate
Tarnished
Norm
Thor
Crawdad
Shepherd
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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
5. End with a Circle of Trust

WARM UP:
10 Motivators in Cadence

THANG:
Starting Line:
Begin with 1 Merkin
Run to mid-section line

Mid-Section Line:
11 Lunges (2 is 1)
Run to far-section line

Far-Section Line:
10 Mt. Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Squats
Run back to staring line

Starting Line:
2 Merkins

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 as 1)
At each mid-section line you are always doing 11 Lunges (2 as 1) (going) and 11 Squats (returning)

COT: Sixth was: Shepherd

9.20.25 – The Fortress – Bear Trap

What is F3?
Mission
5 Core Principles
Credo

Warmup
Chainbreakers – in cadence
Windmills – in cadence
SSH – in cadence

Beatdown = Charles Bronson routine
3 cones:
Cone 1 = 25 ct of exercise
Cone 2 = Sprint to it
Cone 3 = Bear Crawl to it
Mosey back, next round

Rd 1 = Lion Kings
Rd 2 = Decline Merkins (2×1)
Rd 3 = U-Hauls
Rd 4 = Curls (2×1)
Rd 5 = Grave Diggers (2×1)
Rd 6 = Imperial Blockers
Rd 7 = We're Not Worthy Praises
Rd 8 = CPRs

Stretches wrapped up the beatdown.

COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture

9/20/2025
The Battlefield

2% Better

Logan "Shawshank" Scheurer
Thomas "Mercy" Morrissey
Alec "Meatloaf" Falkenberg
Trevor "Norm" Miller
Doug "Waldo" Francis
Zack "Lift Kit" Heisey
Paul "Zimba" Nel – Co-Q and Chef
Mike "Arcy" Place
James "Frankenstein" Conley – FNG
Matt "Stark" Yarder
Carl "Crawdad" Miester
Rick "Huckleberry" Thielen
Jay "Wipers" Meents
Seth "Shepherd" Metzger – Q

Welcome James Conley – "Frankenstein" – FNG!

Beatdown:

Equipment Options
Standard 20 Lb vest
Light 10 Lb vest
Lighter No vest
Lightest Help Zimba cook us breakfast

Beatdown Routine
1. Put on weight vest.
2. Run to the end of the strip and back.
3. Descending Rep Ladder (10 → 1):
* Do 10 burpees, 10 merkins, 10 squats.
* Then 9 of each, then 8 of each, continuing down to 1 of each.
4. Run to the end of the strip and back.
5. Remove vest.
6. Repeat the Descending Rep Ladder (10 → 1):
* Burpees, merkins, squats in the same fashion.
7. Run to the end of the strip and back to finish.

9/19/2025 Armory

PAX:
Yoshi
Lonzo
Norm
Waldo
Landslide
Huckleberry
Zimba
Vespa
Brickyard
Mr. Anderson
Doubtfire
Manchester
Doogie
Bulldog
Fat Amy (Q)

We walked to the outfield of The Armory Field and stretched under the stars. Great way to slow it down in the middle of IPC season, post Swampball season, and preparing for upcoming Garmin & Churchill's Half Marathons.

Thanks for joining!

9.18.25

PAX:
Footloose – Q
Rudy
Meatloaf
Arcy
Wario
Fault Line

I like to move it, move it

9/19 – The Rabbit Hole
Definitely NOT the hill*

Q – Viper

PAX:
Norm
Rudy
Fat Amy
Doubtfire
Footloose
Jimmy Hart
Bulldog
Purdy
Brickyard
Guardian
Fault Line

The Thang:
Some warmup work in the parking lot. A run to the top of the hill for some cadence work. A run down the back of the hill and around to the base of the hill for some more cadence work. A quick jog back up the hill then back down to the parking lot for a circle Merkin to 100.

CoT:

6 – Fat Amy

Prayers: Fat Amy's travels (France), homecoming

Thanks to the men who joined me in the gloom for an 11s beatdown

Nitrous Q
Irish Hoss
Longhorn
Huckleberry
Photon
Spaulding
Isosceles