Pump Station (Hood Park)

2 responses to “Pump Station (Hood Park)”

1. 

   Derek Emery

   December 8, 2024

   Backblast: December 8th, 2024

   AO: Pump Station 5:30 to 6 am

   PAX:
   Carmen Sandiego (Q)
   Phat Thor
   Guardian
   Sherbert
   Wario
   Tarnished

   Workout: For Speed, Strength and Endurance (Black Ops)
   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 five core principles of F3 are:
   Always free
   Open to all men
   Always outdoors
   Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
   Ends in a Circle of Trust
   Credo: Leave no man behind but leave no man where you found him.

   Warmup: Willy Mayes Hayes, Michael Phelps, Lower Windmill

   The Thang:

   Ran a full hill. We had to switch off on who ran with the ruck pack.
   Next 2 hills we ran to the cone, walked to the next cone and ran the rest.
   Ran backwards up the hill to the cone, walked to the next cone and ran forward the rest of the way.
   Ran a full hill forwards without stopping.
   Ran two laps up the side of the pump station and down the stairs.

   Count-O-Rama – 6
   Name-O-Rama
   The Six – Tarnished
   LDP3
   Ball of Man

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2. 

   Seth Metzger

   December 8, 2024

   December 8th, 2024

   AO: Pump Station 6 to 45 am

   Co-Q – Tarnished and Shepherd

   PAX:
   Carmen Sandiego (Q)
   Phat Thor
   Guardian
   Sherbert
   Wario
   Tarnished
   Photon
   Goldstar
   Stark
   Huckleberry
   Waldo
   Gepetto
   Manchester
   Redkin
   Irish Hoss
   Shepherd

   Workout: Block and Burn

   2 Locations: top and bottom hill near water/light. Run thru light tunnel and back up back hill to make loop.

   Block needed.
   Round 1.
   Top of hill: 10 squat thrusters w block, 20 skull crushers, 30 starfish sit-ups (2is1)
   Bottom of hill always 8 burpees

   Round 2.
   Top of hill 10 offset pushups (2is1), 20 curls, 40 rows

   Round 3.
   Top of hill: 10 jungle boys, 20 overhead presses and 20 side plank trusts per side

   Round 4.
   Top of hill: 10 bonnie blairs (2is1), 20 merkins, 40 sbc w block

   Round 5.
   Top of hill: 10 ww3, 20 American hammers w block, 40 storm troopers w block (2is1)

   Repeato if finish

   Reply