IPC 2025 Week 1 – Feeks WAD
Honoring Patrick Feeks
– Start and compound round of 2 Thrusters & 2 100m sprints. (e.g. 2, 4, 6, 8, etc)
– AMRAP exercises for 50 minutes.
– record total number of completed 100m sprints.
COT & LDP3
PAX: Colson & Dora
Backblast: September 6th, 2025
AO: The Battlefield – The Shops at Fallen Timbers – Maumee, OH
PAX:
Photon – Q
Arcy
Djibouti
Fancy Feast
Meatloaf
Mercy
Norm
Shepherd
Spaulding
Wipers
Zimba
Workout: 24hrs Of F3 – The Beatdown
FNG’s: N/A
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: N/A
The “Thang”:
This was my best attempt to cram all 24 beatdowns of the 24hrs of F3 into a single workout. Formula was simple. Each beatdown got 2 minutes. First 90s was dedicated to the workout that occurred during the 24hr event. The last 30s was used to run a down and back sprint followed by 5 No Surrenders. Purpose of the sprint was to fatigue the PAX as much as possible, with the fatigue being cumulative over the 24 rounds. Purpose of the No Surrenders was to represent how Bourbon, Tupac, and YHC refused to give up through all 24 hours of the event. There were four exceptions to this format: Carmen Sandiego’s time slot required all 120s of the round in order to complete the entirety of Blur’s “Song 2”, Flo’s time slot required 240s to fully display how truly awful his ruck was, Tupac’s time slot required all 120s to fully complete the 50 BBSU’s in cadence, and the final round required more than the 120s to complete all of the cadence work. In addition, all rucks with the exception of Flo’s had PAX performing Lt. Dan’s Magic Legs out for 45s and back for 45s in order to represent the slow leg fatigue that the rucks caused during the 24 hour event.
The entire schedule was as follows:
Time Q Activity Work
7pm Guardian Beatdown 1 rep Bob Hurley between 2 cones 5m apart a-la Stark Crazy 8’s
8pm Slurpee Ruck Lt. Dan’s Magic Legs out and back
9pm Waldo Ruck Lt. Dan’s Magic Legs out and back
10pm Purdy Ultimate Suicides
11pm Huckleberry Murph 3 rows, 6 merkins, 9 squats, AMRAP
12am Photon Ruck Lt. Dan’s Magic Legs out and back
1am Carmen Beatdown AMRAP Freddie Mercuries to Blur’s “Song 2”
2am Arcy Ruck Lt. Dan’s Magic Legs out and back
3am Van Wilder Beatdown SCPR’s AMRAP (Squat, Curl, Press, Tri-Extension)
4am Isosceles Ruck Lt. Dan’s Magic Legs out and back
5am Coconut Beatdown Incline, L Offset, R Offset, L Slide, R Slide, Decline Merk AMRAP
6am Viper Vurph 3 Burpees, 6 Diamond Merkins, 9 LBCs AMRAP
7am Gold Star Softball Nolan Ryans for 45s. Stand for 45s.
8am Huckleberry Beatdown 21 Lt. Dan’s
9am Tarnished Ruck Lt. Dan’s Magic Legs out and back
10am Tupac Beatdown 50 BBSUs In Cadence
11am Flo Ruck 4 Minutes of one handed block farmer carry between cones
12pm Longhorn Beatdown 90s of exercise rolled on imaginary die, which was burpees
1pm Echo Beatdown 1-11 SSH ladder between 2 cones 5m apart a-la Stark's Crazy 8s
2pm Echo Ruck Lt. Dan’s Magic Legs out and back
3pm Echo Beatdown 5 Burpees, 10 Lunges (2is1), 15 Squats, 20 Am. Hammers (2is1)
4pm Flo Beatdown Block swings AMRAP
5pm Yoshi Beatdown 10SSH, 10 Squats, 10 LBCs, 10 Merkins x2
6pm Pho/Bourb/Pac Beatdown 24 Glute Bridges, 24 Hammers, 24 4-Ct Flutters, 24 BBSUs IC
Ended with:
Count-O-Rama: 11
Name-O-Rama
The Six – Fancy Feast
LDP3
Ball of Man
Spreadsheets from the Gloom: 51F and dry, but my voice is gone. Not sure I’ve ever talked that much during a beatdown. But when you need to explain 24 individual beatdowns within the course of an hour, you do what needs to be done. That said, this beatdown was pretty awesome. It had the potential for pure chaos, but it seemed to go significantly smoother than anticipated with only one or two very minor hiccups. The transitions worked well, the playlist synced up beautifully, the message was properly conveyed, and it was freaking hard. No rest whatsoever. It was as good of a representation of how we felt after 24hrs as it could have been in a one hour beatdown.
Would I change anything? Probably not. Unless there is a way to convey the absolute suck of Flo’s ruck into 2 minutes instead of 4. That was the main reason we went about 5 minutes over time. But it was warranted given how that particular timeline and ruck went down during the actual CSAUP. Only other change I might make would be to reduce the number of No Surrenders to 3. Or shorten the run at the end of each round. Some PAX were committed to finishing the 5 No Surrenders at the expense of starting the following round on time. Though there’s only so much one can reasonably do given the time constraints of a one hour beatdown.
The playlist traced the feelings of Bourbon, Tupac, and I throughout the 24 hour challenge, and the timing of each song within this beatdown was critical to properly conveying that message.
Time Q Activity Song
7pm Guardian Beatdown “Start Me Up” – The Rolling Stones
8pm Slurpee Ruck “Feel Good Inc.” – Gorillaz
9pm Waldo Ruck “Feel Good Inc.” – Gorillaz
10pm Purdy Ultimate “Running” – Pearl Jam
11pm Huckleberry Murph “Hell” – Foo Fighters
12am Photon Ruck “Heavy” – Collective Soul
1am Carmen Beatdown “Song 2”- Blur
2am Arcy Ruck “Ain’t No Rest For The Wicked” – Cage The Elephant
3am Van Wilder Beatdown “Banana Pancakes” – Jack Johnson
4am Isosceles Ruck “Another One Bites The Dust” – Queen
5am Coconut Beatdown “(We’re Gonna) Rock Around The Clock” – Bill Haley
6am Viper Vurph “Should I Stay Or Should I Go” – The Clash
7am Gold Star Softball “I Won’t Back Down” – Tom Petty
8am Huckleberry Beatdown “I Won’t Back Down” – Tom Petty
9am Tarnished Ruck “I Will Survive” – CAKE
10am Tupac Beatdown “I Will Survive” – CAKE
11am Flo Ruck “Fuck You” – Cee Lo Green
12pm Longhorn Beatdown “Stronger” – Kanye West
1pm Echo Beatdown “Stronger” – Kanye West
2pm Echo Ruck “Stronger” – Kanye West
3pm Echo Beatdown “Too Legit To Quit” – MC Hammer
4pm Flo Beatdown “Too Legit To Quit” – MC Hammer
5pm Yoshi Beatdown “The Distance” – CAKE
6pm Pho/Bourb/Pac Beatdown “The Final Countdown” – Europe
Overall, this one took a ridiculous amount of planning, but the result was something special. A one-of-a-kind beatdown that chronicled a one-of-a-kind experience in my own journey. Wish Tupac and Bourbon could have enjoyed this one with me…
Backblast: September 6th, 2025
AO: The Battlefield – The Shops at Fallen Timbers – Maumee, OH
PAX:
Photon – Q
Arcy
Cybertruck
Djibouti
Meatloaf
Salisbury
Spike
Zimba
Dole Whip
Fat Amy
Full Pull
Lonzo
Norm
Viper
Wipers
Workout: 24hrs Of F3 – The Ruck
FNG’s: N/A
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: N/A
The “Thang”:
Rucked around the perimeter of Fallen Timbers mall. Passed around 3 blocks during the duration. Stopped every 5 minutes or so to perform rucked merkins and squats. Probably totaled ~180-200 squats and 70-80 merkins.
Runners:
Dole Whip
Fat Amy
Full Pull
Lonzo
Norm
Viper
Wipers
Ended with:
Count-O-Rama: 15
Name-O-Rama
The Six – Full Pull
LDP3
Ball of Man
Spreadsheets from the Gloom: 51 and dry. Perfect ruck weather. This one was pretty horrible. Out of the 8 ruckers, only 5-6 of us were able to carry a block, so the three blocks went a long way. The fatigue from the merkins and squats didn’t make it any easier. Though that was by design. Intent of this ruck was to fatigue lungs and muscles as much as possible prior to the 24hrs Of F3 Beatdown that followed so that PAX felt closer to how I felt during the 24 hour CSAUP. It wasn’t perfect, but it was the best I could do without bringing out a bunch of extra props for PAX to carry.
Mosey to the Anthony Wayne Trail
Pax
Ukulele
Carmen Sandiego
FNG – colt 45
Radio
Waldo – Q
Pax
Landslide
Stark
Tarnished
Huckleberry
Longhorn
Sherpa
Guardian
Binford
Isosceles-Q
Workout was all in cadence . Moseyed around the whole park.
Tried some new moves
Gorilla humpers (wide monkey humpers)
Walk like an Egyptian (Indian run lunge walk)
Mountain man poopers
Around the clock planks
Rosalita whips
Backblast: September 6th, 2025 “black ops”
AO: The Fortress
PAX:
Carmen Sandiego-Q
Ukulele
Sandman
Isosceles
Echo
Van Gogh
Gulliver
Stark
Workout: Chafing the dream (black ops)
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
The Thang:
We set out to run 6 – 10 miles at 5 am. Started at the Grace Church, turned right on boundary, turned left on 2nd street then right into Downtown Perrysburg to the Pump Station. From there we ran down the hill and ran the trail to the Necropolis. Once we got under the bridge, we crossed over to the Maumee side, turned left on the tow path to Sidecut. Ran until 5:40 and turned back the same way. Great job everyone!
LDP3
Ball of Man
Leadership Ruck: Combating Complexity With Simplicity
Date: 09/06/2025
Time: 5:30 – 6:30 AM
Location: Leadership Ruck: Fortress, Grace Church – Perrysburg, OH
Q: Binford
PAX Count: 6 Total
PAX Names:
Tarnished
Sherpa
Huckleberry
Poe
Longhorn
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 – Tarnished
COT / Prayers and Intentions
1. Intro (5 minutes)
Message: “This morning we’re going to ruck and talk about how leaders can cut through noise, uncertainty, and overwhelm. The best leaders and teams know how to take something complex and boil it down to something simple, clear, and actionable. We’ll be pulling from No Surprises Project Management and tying it back to life, work, and family.”
Set the stage: “The goal is to leave today with practical ways to simplify your leadership.”
Talking Point #1: Clarity vs. Complexity (10 minutes)
Prompt/Question: “Think of a time at work, home, or even in F3 when things got complicated fast. What made it complicated?”
Follow-up Insight:
Complexity often comes from too many unknowns, too many voices, or too much detail.
Esque stresses the importance of clarity: knowing what’s essential and stripping away what’s not.
Leaders create clarity by asking: What really matters here?
Framework Reinforcement:
“This is where we pause and ask: Is there a simple framework we can use to bring clarity to the chaos?”
→ Example: Summarize the problem in one sentence, then define the one most important outcome.
Talking Point #2: Simplicity is Communication (10 minutes)
Prompt/Question: “Have you ever had a leader (boss, coach, parent, Q) who made things sound confusing… but then someone else explained it simply and you got it? What was different?”
Follow-up Insight:
Simplicity isn’t about dumbing things down—it’s about clear communication.
Great leaders translate big ideas into simple, repeatable messages.
Example: In the military, complex missions boil down to a few clear objectives that everyone understands.
Framework Reinforcement:
“When things get complicated fast, we ask: What’s the simplest way to explain this so everyone understands and can act?”
→ Example: If it can’t be explained in 30 seconds, it probably needs to be simplified
Talking Point #3: Focus Beats Overwhelm (10 minutes)
Prompt/Question: “When life feels overwhelming, what’s one way you personally try to bring it back under control?”
Follow-up Insight:
Complexity overwhelms people because it feels like everything matters equally.
Esque talks about “choosing the critical few over the trivial many.”
Leaders must identify the top 1–2 priorities that move the needle and let go of the rest.
Framework Reinforcement:
“The framework here is about asking: Of all the moving parts, what’s the one or two that really matter?”
→ Example: Create a “stop doing” list alongside your to-do list.
Talking Point #4: No Surprises = Predictability (10 minutes)
Prompt/Question: “Think of a time you were caught off guard by something that could’ve been avoided. How did that feel?”
Follow-up Insight:
Complexity breeds surprises.
Leaders fight surprises with simple, predictable systems (check-ins, clear roles, agreed-upon expectations).
Simplicity in process reduces uncertainty and builds trust within a team or family.
Framework Reinforcement:
“The simple framework here is: Regular check-ins + clear agreements = fewer surprises.”
→ Example: Weekly 5-minute huddles at work or daily touch-base at home.
Talking Point #5: Simplicity is Leadership in Action (10 minutes)
Prompt/Question: “What’s one area of your life right now where you could simplify—and how would that help?”
Follow-up Insight:
Leaders who model simplicity set the tone for their teams.
Simplicity isn’t passive—it’s active: asking better questions, clarifying roles, cutting unnecessary steps.
“People don’t follow complexity—they follow clarity.”
Framework Reinforcement:
“The question to always ask is: Is there a simple framework I can put into practice to make this easier?”
→ Example: 3-bullet daily priorities list or one family calendar for all activities.
—
Conclusion (5 minutes)
1. Clarity vs. Complexity
Q Source tie-in: DRP (Daily Red Pill) / LDP (Leadership Development Process)
The Q Source says a leader must “consistently do what he doesn’t feel like doing” to bring order out of chaos. Clarity is part of that — boiling things down to essentials so others can follow.
This ties to the DRP: consciously choosing clarity over confusion.
2. Simplicity is Communication
Q Source tie-in: LIVE RIGHT (the HIM’s IMPACT)
A HIM communicates Truth to others in a way they can grasp. The Q Source stresses that a leader should influence through clear example and words.
If you can’t explain it simply, you’re not really leading.
3. Focus Beats Overwhelm
Q Source tie-in: GET RIGHT / Concentrica
The Q Source teaches that a leader must prioritize concentrica (M → Shorties → Shield Lock → Whetstone → Mammon → Society).
This is exactly “the critical few vs. the trivial many.” Focusing on what matters most in the right order prevents overwhelm.
4. No Surprises = Predictability
Q Source tie-in: Preparedness (DRP + LDP)
A HIM avoids being caught off guard by anticipating what’s coming. The Q Source emphasizes Preparedness — getting ready for the expected and unexpected.
Simplicity in systems (routines, check-ins, accountability) is how leaders make sure the people they lead aren’t blindsided.
5. Simplicity is Leadership in Action
Q Source tie-in: VIRTUOUS LEADERSHIP / Shared Leadership Team (SLT)
The Q Source describes the HIM as someone who makes complex things actionable for others.
Modeling simplicity — in speech, decisions, or habits — is exactly how a Virtuous Leader influences the Group toward Advantage.
Wrap-up Message:
“Leadership is about fighting complexity with simplicity. The world throws chaos at us—our job is to make things clear, focused, and actionable for ourselves and others.”
“Esque reminds us that complexity isn’t slowing down—it’s accelerating. Our weapon is a simple framework we can practice daily.”
“If we can leave today with one challenge, it’s this: When you feel complexity creeping in, pause and ask—Is there a simple framework I can put into practice right now? That’s how we combat complexity with simplicity.”
Backblast: September 5th, 2025
AO: The Nightmare
PAX:
Carmen Sandiego-Q
Huckleberry
Ukulele
Spaulding
Gold Star
Longhorn
Wario
Workout: Lord of the Reps
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, chain breakers, Willie Mayes Spider-Man Hayes
Freddie Mercury’s to Song 2
The Thang:
Had three stations, upper body, lower body and core. Each station had a workout that we did until the last person was done with the reps. After that, we ran a lap then went to the next station after each exercise. We were able to do two rounds.
In the gloom, some PAX are better than others at an exercise.
I recorded the total rep count for each person so we could use it as a baseline to see if we have gotten any better in the next 6 months.
Curls
Longhorn – 32
Spaulding – 70
Ukulele – 100
Carmen – 125
Huckleberry – 39
Wario – 75
Gold Star- 91
Flutter Kicks
Longhorn – 38
Spaulding – 75
Ukulele – 50
Carmen – 50
Huckleberry – 41
Wario – 65
Gold Star- 53
Goblet Squats
Longhorn – 72
Spaulding – 41
Ukulele – 65
Carmen – 100
Huckleberry – 50
Wario – 60
Gold Star- 52
Merkins
Longhorn – 17
Spaulding – 40
Ukulele – 33
Carmen – 16
Huckleberry – 36
Wario – 55
Gold Star- 40
Block swings
Longhorn – 42
Spaulding – 75
Ukulele – 40
Carmen – 50
Huckleberry – 40
Wario – 100
Gold Star- 52
Wall sits
Longhorn – 1:24
Spaulding – 3:05
Ukulele – 1:25
Carmen – 1:30
Huckleberry – 1:00
Wario – 1:30
Gold Star- 1:44
Count-O-Rama: 7
Name-O-Rama
The Six – Huckleberry
LDP3
Ball of Man
Run Down at the lower Necropolis on 9/2/25
PAX:
Photon
Bourbon
Isosceles
Fossil
Coconut (Q)
THANG–run up the hill and cross boundry on river road. right on Mulberry and up to 6th st. Left and all the way down to woodland park, around the trail if time.
Discussion topic is this weeks LDP3–Targeting.
– If you know what it is, how did you discover your Dolphin in the D2X?
– in living in your High Impact Zone, where do you get opportunities to inspire missionality in others? How do you create forceful impact to stir others to action in pursuit of their D2X?
Returned to Necropolis by about 6:18 for some stretching, and VW led the COT.
"Straight Shot" at the rabbit hole on 9/5/25
PAX:
Rubbermaid
Goldwing
Rudy
Footloose
Doubtfire
Manchester
Big Spoon
Fat Amy
Barney
Photon
Full Pull
Norm
Coconut (Q)
Intro: Mission, core principles, disclaimer.
Get right to it–today's THANG.
set up a cone every 50 ft in a straight line for 450 feet. At each cone is a set of reps to do, and a MOT to the next cone. Simple instructions, just make a straight shot down the line.
*Murder Bunny from cone 1 to cone 2
*Curls at cone 2, then ape hop to cone 3
*Cactus squats, then ape hop (other foot lead)
*BBSU then ape hop again (Q's mistake…i had a different MOT but skipped it.)
*Offset merkins (1:1) then reverse murder bunny
*Overhead Presses then rifle carry
*Step ups then snail carry
*American hammers and farmer carry
*Thrusters and Murder Bunny
*Manmakers.
Something like that anyway…doing this from memory and i might be missing one station or mixing up reps and MOTs from what we actually did a little. Point being…lots of hard stuff.
Pax were given options of 50, 20-30, and 10-20 reps or modify at different cones to accommodate different levels and thus the group was able to more or less stay together. Called time at 6:05 with everyone at, or having completed the final station. Carried blocks back to the parking lot for COT.
COR/NOR. Big Spoon 6.
LDP3 on "Targeting"–spreading missionality among the group you serve by leaning heavily into your own D2X.
Prayers for Footloose's Mom.