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Date/Time
Date(s) - 12/31/2023
6:00 am - 6:45 am
Site Q - Phat Thor
Location
Pump Station
Categories
The Pump Station is our newest AO. We meet at Hood Park in Perrysburg on Sundays for a fun beatdown. Hill, stairs, the main drag in Perrysburg are all options on the table for something to do. Currently our only Sunday option.
Backblast: December 31st, 2023
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Photon – Q
Echo
Flo
Geppetto
Nitrous
Tarnished
Workout: Countdown to the Block Drop – A New Years Eve Celeblocktion
FNG’s:
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: In cadence
10-count Motivator
The “Thang”:
Partner work with one block. Block is never set down on the ground unless part of the exercise (i.e. blockees). One person performs the exercise while the other person moves. Switch as necessary until total reps of exercise is complete, then move to next exercise. Movement with block is rifle carry up and down hill. Movement without block is run up and down stairs.
Penalty for dropping block: one partner does 5 blockees and one does 5 burpees. Partners choose.
Exercises:
100 – Flutter kicks (2 is 1)
90 – Curls
80 – Merkins
70 – Kettlebell Swings
60 – Burpees
50 – Thrusters
40 – Absolutions
30 – WWIII Sit-ups
20 – SNL’s (squat, no surrender, 2-count lunge) (Truncated due to time)
10 – Blockees (Ran out of time)
Ended with:
Count-O-Rama: 6
Name-O-Rama
The Six – Echo
Ball of Man
Spreadsheets from the Gloom: 33, dry, and calm. Overall ladder was a little too aggressive. Burpees should probably be substituted out for difficulty and time sake (originally penciled in plank-jacks, but ran burpees instead). Distance for run and rifle carry were probably too long and should be shortened in the future. Rifle carry migrated to general coupon carry by many PAX as beatdown progressed. Thrusters could be replaced by goblin squats given the WWIII sit-ups two rounds later. Starting workout at top of the hill/stairs would help save time overall.
Eclectic mix of tunes was played whose order coincided with a countdown from 10 to 1. Unfortunately ran out of time prior to getting to banger #9, “2 Bad” from MJ.
Thanks for all who posted. It was a pleasure to lead.