Pump Station (Hood Park) – Afonso Cardoso

Backblast: October 12th, 2025

AO: The Pump Station

PAX:
Ukulele-Q
Carmen Sandiego
Photon
Fossil
Spaulding
Tarnished
Shepherd
Bourbon
Guardian
Crawdad

Workout: Q School Day 7, Backblasts and 11’s

FNG’s: no

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-ups: All in cadence 20 “Side Straddle Hops”, 10 “Chain Breakers” & 10 “Piano Keys”

The Thang:

11’s type of workout. Started with 1 “bonnie blair” 2 is 1 on the bottom of the hill, ran up to half point on it and did 11 “big boy sits ups” feet pointed uphill, ran to the top and worked with “no cheat merkins” 10 reps. Run back to half point of the hill and did 11 leg raises feet facing downhill. Continued work from there until the fastest guys got to 10 “bonnie blairs” and 1 “no cheat merkin”.
Half way through the beatdown on the pivot point of the reps we planked all together and discussed how to make our backblasts better and more consistent.
At the end we met up by the flag and discussed the 11’s format and variations workout.

Reflection: Spaulding and Shepherd led the charge on full power, no injuries or issues occurred.

Music: no music this day, just the pax grunts.

Count-O-Rama: 10
Name-O-Rama

The Six – Spaulding

LDP3

Recap of the week on the SMSK 14”Sight vs Vision”.
We discussed how sight is more related to the present moment, more reactive and focused on the instant gratification in life, while vision is necessary to create a better future, make better lives for ourselves and others. Without vision a people and nation will fall inevitably.