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Date/Time
Date(s) - 03/31/2024
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.
03/31/2024 – Pre Run: Pump Station Hippity Hop
Date: 03/31/2024
Time: 5:15 – 6:00 AM
Location: Pump Station, Hood Park – Perrysburg, OH
Q: Binford
PAX Count: 3 Total
PAX Names:
Tarnished
Phat Thor
Binford
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 Statement
Beatdown:
11min/mi run for approximately 3 miles. Conversational pace.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Phat Thor
• Announcements
• LDP3: Phat Thor
• COT / Prayers and Intentions
03/31/2024 – Pre Run: Pump Station Hippity Hop
Date: 03/31/2024
Time: 6:00 – 6:45 AM
Location: Pump Station, Hood Park – Perrysburg, OH
Q: Binford
PAX Count: 4 Total
PAX Names:
Tarnished
Phat Thor
Doubtfire
Binford
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 Statement
Beatdown:
Easter Themed
Easter Egg Hunt warm up. Find eggs with exercises on the inside, complete.
Good Egg, Bad Egg
Competition style circuit. Complete the circuit to run and grab an egg for your team. Goal is to get the most eggs.
Circuit:
1 minute Plank
10 Merkins
15 Dips
15 Burpees
20 BBSU
1 minute wall sit
Egg Exercises
Steal an egg
Give an egg
Double circuit
Half circuit
Flutter Kicks
American Hammers
Merkins
Burpees
Squats
Lunges
Absolution
Run the Hill
Friendly Competition split into 2 teams Tarnished and Binford vs Thor and Doubtfire.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Phat Thor
• Announcements
• LDP3: Phat Thor
• COT / Prayers and Intentions