IPC 2018 Week 2
Coupon workout
Round 1 – Coupon Curls
Round 2 – Man Makers (burpee)
Round 3 – Kettle bell swing
Round 4 – Thrusters (squats)
* 25 reps then 25 yard run down and back
* Repeat reps and run for 8 minute rounds
* Mandatory 2 minute break between rounds
* Workout is done after completing all 4 rounds
* Scoring is total number of reps
Backblast: August 17th, 2025
AO: Pump Station
PAX:
Carmen Sandiego-Q
Photon
Flat Rate
Binford
Sherpa (FNG)
Echo
Stalker
Flo
Tarnished
Gulliver
Wario
Spaulding
Guardian
Ukulele
Workout: Shovel flag handoff
FNG’s: yes
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: SSH’s, Good Mornings, Downward Dog, Cobra and greatest stretch in the world.
The Thang:
Carried the blocks to the bottom of the hill. Workout was a Kilimanjaro theme. Workout rounds were as follows:
A
AB
ABC
ABCD
E
DCBA
CBA
BA
A
A= 10 WW3 SU’s
B= 25 flutter kicks with blocks
C= 25 goblet squats
D= 25 merkins
E= 50 AH’s
After each round, you had to run up the hill and stairs to do 5 burpees and come back down.
Count-O-Rama: 14
Name-O-Rama
The Six – Stalker
LDP3
Ball of Man
Ukulele is now the new Site Q for the Pump Station and I am the new Ruck Q.
8/17 – Summer Sunday Swampball Series
Q – Viper
PAX:
Freeloader
Snake Bite
Cinnamons
Roblox
Gibbs
Rudy
Purdy
Mercy
Skeeter
Djibouti
Norm
Octane
Doogie
Sven
Pooh Bear
Fat Amy
Flex Hard
From F3 Toledo
Bull
Greninja
We closed out the 2025 Summer Sunday Swampball Series. It was a glorious season, looking forward to next year!
CoT
6 – Bull
Backblast: August 17th, 2025
AO: The Pump Station Run
PAX:
Carmen Sandiego-Q
Photon
Ukulele
Flat Rate
Sherpa (FNG)
Echo
Tarnished
Workout: Between a walk and a hard pace
FNG’s: Yes
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: NA
The Thang:
Ran from the Pump Station, down Louisiana and made a left on 6th street. Ran all the way to Woodlands Park and ran the park loop. After exiting the park, we ran on boundary toward 2nd street and back to the pump station.
It was close to a 5k run.
Count-O-Rama: 7
Name-O-Rama
The Six – Echo
LDP3
Ball of Man
Pax:
Tackleberry
Jersey
Footloose
Djibouti
Archy
Mercy
Crawdad
Shepherd
Fancy feast
Zimba
Yoshi
Viper
Rudy (Q)
Workout: Noughts and crosses
8/16/25 – Battlefield Ruck/Run
This week we talked a lot about Positive Habit Transfer so, on the ruck we paired up and shared with each other some positive habits to encourage each other and also some negative habits we hoped to remove from our lives.
8 Ruckers and 5 Runners – like it or not Full Pull is a runner 7miles this morning!
Rudy
Jersey
Yoshi
Djibouti
Wipers
Full Pull
Tackleberry
Viper
Footloose
Zimba
Crawdad
Arcy
Norm – Q
Quad Q- Thor Fartsack beatdown
Pax:
Bourbon- Co Q
Stark – Co Q
Tarnished- Co Q
Spaulding – Co Q
Piggly Wiggly
Huckleberry
Echo
Meatloaf
Guardian
Goldstar
The thang:
Motivators (start at 10)
11s – pull ups-run to the other side of the Bball court-hand release merkins
Paula Abdul- 2 steps forward do 20 plank jacks, 1 step back do 20 (1-1) imperial walkers
Finished with a long Indigenous people run around the entire AO
Fortress – No Mulligans Given
Theme: Golf (every station = a “hole,” no redos, push through)
Date: 08/16/2025
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford
PAX Count: 6 Total
PAX Names:
Spaulding
Golden Gate
Hannibal
Longhorn
Van Wilder
Binford
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
Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Binford
COT – Binford
Prayers and Intentions – Group Prayer
Work:
—
Warm-up (5–7 min)
Side Straddle Hops – 20 IC
Windmills – 10 IC
Imperial Walkers – 15 IC
Arm Circles (forward/backward) – 10 IC each
Mosey lap around lot
—
Disk Golf Theme
The Course – 9 Holes Front Nine
Each “hole” has a par (rep count). Pax rotate through together. Every throw cost the par rep count.
Hole 1 – Driving Range
20 merkins
Hole 2 – Sand Trap
25 jump squats
Hole 3 – Short Putt
15 big boy sit-ups
Hole 4 – Long Fairway
20 walking lunges (each leg = 1)
Hole 5 – Bunker Burpees
5 burpees
Hole 6 – Water Hazard
15-yard bear crawl
Hole 7 – Chip Shot
10 Carolina Dry Docks
Hole 8 – Rough Lie
25 monkey humpers
Hole 9 – Clubhouse Sprint
Sprint
Backblast: August 15th, 2025
AO: The Rabbit Hole
PAX:
Carmen Sandiego-Q
Gold Wing
Fat Amy
Rudy
Norm
Bulldog
Yoshi
Brickyard
Workout: Return of the Dragon Slayer
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: SSH’s, Good mornings, Willie Mayes Hayes, Heavy Freddy’s, pushups all in a line with feet on pax.
The Thang:
Took the Viking ship to the hill to slay the dragon. Workout was a mini ladder with 10, 15 and 20 reps that coincided with the lit up cones you had to run to. After the last rep and hill run was finished of the exercise, we sprinted to the top to grab a dragons egg and put it in our team’s bucket. There were two teams, green and white. Exercises for the rounds were curls, flying squirrels, overhead presses, Bonnie Blairs and absolutions. After that we ran back to the Viking ship and went to the shovel flag. There, we did planks to the song of In the air tonight and kept on going until the drum solo.
Count-O-Rama: 8
Name-O-Rama
The Six – Brickyard
LDP3
Ball of Man
15 August 2025 Backblast: Colson and Southie posted for a pre-March light workout:
2-mile run
AMRAP bar hangs (for time)
10 pull-ups
50 outlaws
25 flutter kicks
25 merkins
AMRAP bar hangs
Ended with COT