Pump Station (Hood Park)
Date/Time
Date(s) - 08/25/2024
6:00 am - 6:45 am
Site Q - Phat Thor
Location
Pump Station
Categories
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.
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8/25/24 Pump Station
PAX:
Crawdad
Nitrous
Doubtfire
Tarnished
Bourbon
Waldo
Phat Thor
Photon
Thumper
Fat Amy (Q)Intro: F3 mission & 5 core principles
Warm Up in cadence: Arm Circles, low knee jog, high knee jog, squats, 6 count Motivator
The Thang: Inspired from 2018 IPC week 2
4 sets, 7 min per set
AMRAP in 7 min of the given exercise in the 7 min round
Every 24 reps, run up and down the stairs
Rest 1.5 min between rounds
All rounds done with a cinder block coupon
Round 1- Thruster
Round 2- Curls
Round 3- Kettle Bell Swings
Round 4- ManmakersCOT – Waldo 6
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