Run @ the Pump Station (Hood Park)

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

1. 

   Derek Emery

   February 2, 2025

   Backblast: February 2nd, 2025

   AO: Pump Station Run

   PAX:
   Carmen Sandiego (Q)
   Norm
   Ukulele
   Lonzo
   Photon
   Wax on
   Phat Thor
   Viper
   Tarnished

   Workout: Groundhog Day
   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.

   The warmup: 5 count brotivators, bat wings, failure to launch

   The Thang:
   Phat Thor, Viper, Tarnished and Wax On did their run. The rest joined me for a hybrid beatdown.

   We celebrated Groundhog Day. Talked about history and trivia. Trivia was asked throughout the workout. If we got an answer wrong, 10 absolutions. This workout was a thought child of another region.

   Headed down to the bottom of the hill.

   1 round of Tabata Jump Rope

   2 warmup runs up the hill.

   There were 6 cones lined up the hill.

   Ran to first cone for Burpees (x5), head back to the bottom.
    
   Ran to second cone for Merkins (x10), back to first cone for Burpees (x5), back to the bottom.
    
   Ran to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home.
    
   Ran to fourth cone for Bonnie Blairs (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home
    
   Ran to fifth cone for Mountain Climbers (x25), back to fourth cone for Bonnie Blairs (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home,
    
   Ran to sixth cone for Plank Jacks (x30), back to fifth cone for mountain climbers (x25), back to fourth cone for Bonnie Blair’s (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5)

   At the end, we each pushed the sled up the hill in a rotating fashion.

   Count-O-Rama – 9
   Name-O-Rama
   The Six – Norm
   LDP3
   Ball of Man

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