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
3:00 pm
Echo-Q
Bourbon
Photon
Tupac
Waldo
Guardian
4 corner room beatdown
Closing
2:00 pm
Echo-Q
Casper
Photon
Tupac
Bourbon
Opening. We rucked around Gauntlet
Closing
I forgot to put time this was 1:00 pm beatdown
Echo-Q
Longhorn
Guardian
Bourbon
Photon
Tupac
Bevo
Opening, 11’s was the beatdown.
Big Boys -merkins
Flying squirrels-squats
LBC’s – Imperial walkers
American hammers- shoulder taps
Closing
8/30/25
5pm
UNO Beatdown
PAX:
Yoshi – Q
Waldo
Tackleberry
Bourbon
Huckleberry
Tupac
Photon
Guardian
Flo