Pump Station – Checkmate
Date: 07/20/2025
Time: 6:15 – 7:00 AM
Location: Pump Station – Perrysburg, OH
Q: Binford
PAX Count: 16
PAX Names:
Doubtfire
Spaulding
Carmen Sandiago
Flatrate
Geppetto
Crawdad
Photon
Nitrous
Spreadsheet
Meatloaf
Waldo
Manchester
Guardian
Mamba
Madden
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
Work:
Total Time: 45 minutes
Warm-Up (5 min)
Split into two teams. Identify a king for each round. Everyone else is pawns. Kings do not need to do the whole set and can assist reps for pawns in anyway. Position 3 cones or landmarks up the hill for each grind set. Each grind set signifies a chess pawns movement on a chess board. Hence repetitions moving from 16, to 32, to 48, 64. This is the elevation of pawn ranks. Goal is to have all pawns finish 64 to become queens. All sets are done at bottom of hill.
Grind Set 16:
Hand release merkins
Jump Squats with 3 sec hold
Burpee
BBSU
Bear Crawl to first cone
Grind Set 32:
Wide Merkins
Bonnie Blairs
Starfish
Plank Shoulder Taps
Sprint to first cone, Bear crawl to second
Grind Set 48:
Mountain Climbers
Monkey Humpers
Freddy Mercs
Plank Jacks
Side Shuffle to 3rd Cone
Grind Set 64:
Squat Calf Raise
Carolina Dry Docks
LBCs
Imperial Walkers
Run hill backwards
Checkmate Push
AMRAP
10 merkins
10 Bonnie Blairs
5 burpees
Hill Sprint
Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Carmen Sandiago
COT – Crawdad
Prayers and Intentions – Open format
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