Backblast: September 26th, 2025
AO: Nightmare – Municipal Park – Perrysburg, OH
PAX:
Photon – Q
Carmen Sandiego
Coconut
Gold Star
Guardian
Huckleberry
Spaulding
Tarnished
Ukulele
Van Wilder
Workout: 2025 IPC Week 3
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”:
Ran IPC week 3.
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
Ended with:
Count-O-Rama: 10
Name-O-Rama
The Six – Guardian
LDP3
Ball of Man
Spreadsheets from the Gloom: This F3 Greenwood creation was absolutely horrible for one reason, and one reason only. The decline merkins. The quantity, the block orientation, and the preceding thrusters all contributed to their awfulness. I disliked them so much, I may run this beatdown again in the near future and swap them out for No Cheat Merkins.
All complaining aside, I was very grateful to have 9 other guys join me for this, especially those who don’t typically gravitate towards IPC. Props to Guardian and Coconut for showing up just to support those of us partaking in the beatdown. The encouragement and pick-up certainly counted for a number of reps that wouldn’t have occurred otherwise. And props to Tarnished and Spaulding for crushing it.
IPC intensity calls for a playlist that can keep up. A small alteration to the Burpee Gulley track listing was just what the doctor ordered.
“Start The Show” –Jet
“Heavy” – Collective Soul
“Your Time Has Come” – Audioslave
“Get Free” – The Vines
“Lose Yourself” – Eminem
“Killing In The Name” – Rage Against The Machine
“The Pretender” – Foo Fighters
“Pushin Forward Back” – Temple Of The Dog
“Make Yourself” – Incubus
“Faint” – Linkin Park
“Why Go” –Pearl Jam
Let’s never do that version again.