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Date/Time
Date(s) - 03/17/2024
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.
Prerun Pump Station:
Phat Thor
Lonzo
Tarnished
Ran 4 miles
Backblast: March 17th, 2024
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Photon – Q
Callahan
Guardian
Fat Amy
Lonzo
Phat Thor
Tarnished
Workout: Shamrock Surprise
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: In Cadence (Kind of)
Only 3 of the 7 pax showed up to the BD wearing green on St. Patrick’s Day, which was completely unacceptable, and penalty work ensued. After floating the idea of Abso-Vators to the PAX, The Q was peer-pressured into giving it an attempt with a 5 count.
5 absolutions. Drop the groiners, 5 Makhtar N’Diayes into plank jacks. Drop the Makhtar N’Diayes, 5 plank jacks. Drop 1 rep, repeato down to 1 rep of each.
Abso-vators were abso-terrible. The cadence was an abomination that needed its own set of absolutions it was so sinfully bad. Keeping track of an 8 count exercise in cadence with your head down while trying to keep track of what motion came next was too much at 6:00am, even with a veteran group of PAX.
The “Thang”:
Irish Jig – Pax performed their best interpretation of an Irish jig during the entire duration of “Gettin’ Jiggy Wit It” by Will Smith. The jig was only interrupted when “Gettin’ Jiggy Wit It” was mentioned, at which point the PAX dropped down into a burpee and then resumed jigging until the next “Gettin’ Jiggy Wit It”. Totaled 13 burpees. Let’s just say that the PAX of the Black Swamp aren’t world-class Irish jiggers.
Moseyed to ¾ up the hill prior to the roundabout.
Over The Rainbow – PAX performed Welsh Dragons counterclockwise from 9:00 to 3:00 around the arc of the round-about on their quest to find a pot-o-gold. First half was down hill and second half was uphill. PAX worked up to 9 reps of each exercise by the time the end of the rainbow was reached. Totaled 45 merkins, 45 plank jacks, and 45 back-of-shoulder taps (2 is 1).
Pot-belly O’ Gold – Upon reaching the end of the rainbow, the PAX found a Potbelly-o-G.O.L.D and proceeded directly into 5 minutes of Mary. 1 minute AMRAP of 4 different exercises with 15s rest between exercises. Exercises were the following:
(G)as Pumpers
(O)utlaws
(L)BCs
(D)ollys
4 Leaf Clover – After working off the potbelly caused by the jigs dinner, the PAX set off to find that ever-elusive 4-leaf clover. With no luck finding one, they decided to grow one of their own. Routine started halfway down the driveway to the river at the “roots” of the clover. The leaves of the clover were 6:00, 9:00, 12:00, and 3:00 on the roundabout at the top of the hill. PAX performed burpees to fuel the growth of the clover leaves. Upon feeding the plant with burpees, the PAX then ran up to the first leaf of the clover and performed 16 reps of the exercise for that leaf in order to make it bud. Upon completion, PAX returned down the hill to the roots to fuel the next leaf. Since there was now one leaf already present, the second leaf needed more fuel to bud, thus requiring more burpees. This format continued until the PAX had fed all 4 leaves with burpees and performed the 16 reps of each exercise at each leaf.
Leaf 1 – 4 burpees to feed –> 16 No-cheat Merkins
Leaf 2 – 8 burpees to feed –> 16 Jungle Boys
Leaf 3 – 12 burpees to feed –> 16 American Hammers (2 is 1)
Leaf 4 – 16 burpees to feed –> 16 Crab Cakes (2 is 1)
Ended with:
Count-O-Rama: 7
Name-O-Rama
The Six – Phat Thor
LDP3
Ball of Man
Spreadsheets from the Gloom: 35F and dry. Despite the abso-vator start, I think this BD went over pretty well and presented a solid challenge for the PAX present. The Welsh Dragons were a bit more challenging than originally anticipated, but that was due to the impromptu abso-vators to start the BD. I do think that there should have been a better demo given prior to the jig, as the form varied wildly amongst the PAX. There would have been no awards given for the overall performance other than maybe “Worst of Show”.
Carefully crafted playlist played in the order presented can be seen below:
“Green River” – CCR
“Getting’ JIggy Wit It” – Will Smith
“Chase the Rainbow” – Kenny Wayne Shepherd Band
“Gold on the Ceiling” – The Black Keys
“Get Lucky” – Daft Punk
“Pinch Me” – Barenaked Ladies
“The Blood of Cu Chulainn” – Jeff & Mychael Danna
“Valley of the Jig” – The String Cheese Incident
As always, it was a pleasure to lead the men of the swamp. This was a fun one, and it was nice to try out something a bit different.
Backblast: March 18th, 2024
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX:
Photon – Q
Beretta
Flying Squirrel
Mile High
Van Gogh
Workout: Spring Into Spring
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: In Cadence
10-Count Motivator
Mosey around parking lot while we waited for flying squirrel to locate the correct parking lot.
The “Thang”:
With Spring upon us, ran a HIIT workout designed specifically around explosiveness. Intervals were extremely short given the intensity of the work performed. 5 Rounds of work with 30s rest between each round. Each round consisted of two exercises that were performed back and forth for 15s intervals for 1 minute total. 1m rest after each set. 3 sets total.
Round 1: 15s exercise 1, 15s exercise 2, 15s exercise 1, 15s exercise 2, 30s rest
Move to next round and repeat until all 5 rounds complete
1m rest
Run as many sets as time allows (we completed 3 sets total)
Round 1 – Explosive Kneeling Jump to Tuck Jump / Explosive Plyo Plank (Low to High Plank)
Round 2 – Bonnie Blaire / V-Down (From Merkin)
Round 3 – Explosive Single Leg Sprinter Jump / Explosive Pendulum (Low) Plank
Round 4 – Explosive Single Leg Plyo Glute Bridge / Jumping Spider
Round 5 – Apolo Ohno / Explosive Sprinter Sit-up
Ended with:
Count-O-Rama: 5
Name-O-Rama
The Six – Van Gogh
LDP3
Ball of Man
Spreadsheets from the Gloom: 30F and dry. We had a bit of a late start due to parking-lot confusion from a newer PAX who had never been to the AO, but got to work immediately upon his arrival. This beatdown was intense, with explosive exercise that were difficult to maintain over the entire duration of the workout. That said, the quantity of rounds/exercises and their durations seems appropriate for pushing the average PAX. Biggest downside here were the exercises themselves. The majority do not have an F3 equivalent, so there was a lot of demo-ing prior to starting the work. All-in-all it was a fun, challenging BD that added some nice variety in terms of exercises and training methodology.
As always, the playlist had significance.
“Jump” – Van Halen
“Bombtrack” – Rage Against the Machine
“Misty Mountain Hop” – Led Zeppelin
“Jumper” – Third Eye Blind
“Time Bomb Ticking Away” – Billy Talent
“Trip Hoppin’” – Aerosmith
It was a pleasure to lead the small group this morning, and it was nice to see Beretta and Flying Squirrel out for the 2nd time this week!