Pump Station (Hood Park) – Carl “Crawdad” Miester

5/13/2026

Pump Station Beatdown

Pax
Q-Crawdad
Shepherd
Tarnished
Carmen Sandiego
Echo
Spaulding
Ukulele

Warm up In cadence
25 SSH
10 Chainbreaker
10 Potato Pickers

The Thing….

Start for 10 rep each exercise. After all run the hill one time then start with 9 reps, 8 reps, 7 reps….. Repeat down to 1 rep, motivator style.

Merkins
Curls
Big Boy Sit Ups
Rows
Jump Squats
American Hammer
Lunges
Wide Arm Merkins
Apolo Ohno
Mountain Climbers

Run HIll after each set

Six: Ukulele