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Date/Time
Date(s) - 11/26/2023
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.
11/26/2023 – Goose Run:
Date: 11/26/2023
Time: 5:30 – 6:15 AM
Location: The Pump Station – Hood Park, Downtown Perrysburg
Q: Chubbs
PAX: 6
Flo
Jimmy Hart
Phat Thor
Fat Amy
Tarnished
Chubbs (Q)
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
Warmup:
Grab Pumpkins from Flos truck and mosey to the bottom of the steps.
Cones set 25 yard apart, do the following down and jog back
Leg Kicks (Zombie walk??)
High Knees
Butt Kickers
Walking Lunge
Michael Phelps
Take pumpkins to small pier to await their fate
Count off
Beatdown:
• Cones are placed roughly 24 yards apart going up the hill, 4 total stations.
• PAX at bottom station bear crawls to the top
• Once the top cone is reached that PAX moves to the next cone
• That pax moves to the next cone down the hill, continue until the person at the bottom cone is relieved and they bear crawl up the hill to the top cone
• Pax is always in motion and do AMRAP while at cone stations
• Exercises:
LEGS
Round 1 – Squats
Round 2 – Bonnie Blairs
Round 3 – Monkey Humpers
Upperbody
Round 1 – Merkins
Round 2 – Mike Tyson
Round 3 – Alternating shoulder taps
CORE
Round 1 – Freddie Mercury’s (bicycle sit-ups)
Round 2 – LBCs
Round 3 – Big Boys
Coupon Station
Round 1 – Kettlebell swings
Round 2 – Overhead Press
Round 3 – Curls
Count-O-Rama and Name-O-Rama
Learn about the 6: Jimmy Hart
Announcements.
COT / Prayers and Intentions.