Pump Station (Hood Park) – Ross Jansen

Backblast: 09.28.2025

AO: Pump Station

PAX:
Footloose
Huckleberry
Wario
Fossil
Flat Rate
Ukelele
Tarnished
Piggly Wiggly
Photon
Thor
Crawdad
Guardian
Carmen Sandiego
Sherpa-Q

Workout: Sherpa's VQ

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Warmup: SSH, Willy Mayes Hayes

The Thang:

3 Rounds: One series of tabata (7 exercises) followed by carrying 'something heavy' up the hill to a marker and back. (PAX choice of how to carry: suitcase, farmer, overhead, bearhug, etc.)

Round 1 & 2: 45 seconds work – 15 seconds rest
Round 3 : 30 seconds work – 10 seconds rest

Tabata exercises (with block):
1. Swings
2. Clean and press
3. Goblet squat
4. Curls
5. Single arm rows (switch halfway)
6. Bulgarian split squats (foot on block, switch halfway)
7. Pot o' golds [stand with block to side, squat and twist to pick up, stand and arc over head twisting and squatting to set on other side]

'Something heavy' items carried:
sandbags (50-100 lbs)
tree stump
large rocks
weight plates
kettlebells + thor hammer style bell
weighted sled
weighted punching bag
weighted buckets
weighted bags

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