Run @ the Pump Station (Hood Park)

When

July 13, 2025    
5:30 am – 6:15 am

Where

Pump Station
107 W Front St,, Perrysburg, Ohio, 43551

Event Type

Come on out and run before the workout for a double dip Sunday.

One response to “Run @ the Pump Station (Hood Park)”

  1. Afonso Cardoso Avatar
    Afonso Cardoso

    AO: The Pump Station Run

    PAX:
    Ukulele – Q
    Flat Rate
    Photon
    Tarnished
    Radio
    Badger

    Workout: Pump Run

    FNG’s: none

    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: Piano Keys and Side Straddle Hops

    The Thang:

    Run at different paces and strides. Up the hill with a sprint, 10 merkins at the top, run slower back down towards the stairs, run up the stairs 2 steps at a time and 10 squats behind the monument, run back down. Run with a longer stride at a constant pace to and up “The Wall” and do 10 crunches before coming down the stairs and restarting at the hill. Repeat until time runs out.

    Count-O-Rama: 6
    Name-O-Rama

    The Six – Radio

    LDP3 – 2nd F

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