Pump Station (Hood Park) – Derek Emery

Backblast: July 6th, 2025

AO: The Pump Station

PAX:
Carmen Sandiego-Q
Photon
Ukulele
Flat Rate
Manchester
Doubtfire
Tarnished
Madden (2.0)
Guardian
Macho Man (2.0)
Wario
Nitrous
Callahan
Chernobyl

Workout: Animal Instincts

FNG’s: none

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: Tarzan’s, Downward Dog/Cobra Kai, Monkey Howlers

The Thang:

Created a Pump Station Zoo Map. We had a Gorilla Pit, Bear’s Den, Zebra Run and a Bunny Nest.

1st station: Gorilla Pit – 20 gorilla humpers with blocks, 20 curls, 20 overhead presses, 20 tricep extensions.

2nd station: Bear’s Den – 30 bear squats, divided up into two teams and did a bear plank up the hill and lastly, did a two minute wall squat.

3rd station: Zebra Run – ran fartleks symbolizing Zebra’s running from predators and other PAX. Ran from the Pump Station to the Wall and back.

4th Station: Bunny Nest – 30 pickle pounders, then Contra murder bunnies/blockees (1 murder bunny, 1 blockee) then go all the way up to 10 each.

Count-O-Rama: 14
Name-O-Rama

The Six – Doubtfire

LDP3

Ball of Man

It was a warm one out there this morning. It was mid to upper 70’s.