Pump Station (Hood Park)

One response to “Pump Station (Hood Park)”

1. 

   Mike “Photon” Bauer

   February 25, 2026

   Edit

   Backblast: February 22nd, 2026

   AO: The Pump Station – Hood Park – Perrysburg, OH

   PAX:
   Photon – Q
   Echo
   Gold Star
   Shepherd
   Sherpa
   Spaulding
   Stalker
   Ukulele

   Workout: Thor’s Sled Sandwich

   FNG’s: N/A

   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-up: In Cadence

   Windmills: 10
   Potato Pickers?: 10

   The “Thang”:

   This beatdown came on the heels of a Thor sled beatdown, and preceded another THOR sled beatdown. Hence Thor’s Sled Sandwich was born. PAX worked through the beatdown in the form of a sandwich.

   Bottom bread: 10 burpees
   Meat: Sprint to second light post
   Cheese: Lunge walk up remainder of hill
   Condiments: 20 4is1 mountain climbers
   Cheese 2: Lunge walk down to second light post
   Meat 2: Run back down to base of hill
   Top bread: 10 burpees

   Repeato until time

   Ended with:
   Count-O-Rama: 8
   Name-O-Rama

   The Six – Spaulding

   LDP3

   Ball of Man

   Spreadsheets from the Gloom: 30 and a wintry mix made it slippery enough to force an audible. Bread was originally supposed to be burpee broad jumps at the base of the hill, but the slick conditions made that a bit too unsafe. So BDE burpees it was. Until PAX got to the top bread of the first sandwich and realized that BDE burpees weren’t going to happen after the hilled lunge walk. So regular burpees it was. And that was plenty.

   Idea behind this beatdown was to focus on the two aspects required for a proper Thor sled beatdown: cardio and lower body power. The burpees and hill sprints were there for the former, with the lunge walk and the mountain climbers being there for the latter. It was a brutal combination that had PAX wanting to ditch sandwiches all together. All in all the lead PAX got in about 5 rounds, with Spaulding and Shepherd leading the way WITH a vest.

   Playlist was made to order with all of the fixens…

   “The Middle” – Jimmy Eat World
   “Somewhere In The Middle” – Dishwalla
   “Two Faced” – Linkin Park
   “The Middle” – Zedd, Maren Morris & Grey
   “Stuck In The Middle” – Four Year Strong
   “Caught In The Middle” – Paramore
   “Circle Of Love (Caught In The Middle)” – Sister Sledge
   “Stuck In The Middle With You” – Stealers Wheel
   “The Space Between” – Dave Matthews Band

   Not sure it prepared guys for a Thor sled beatdown the very next day, but it definitely worked the body where it needed to for future sled opportunities. Would probably run this one again sometime, but I’d prefer to run it as designed with the burpee broad jumps.

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