Run @ the Pump Station (Hood Park)

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

1. 

   Mike “Photon” Bauer

   February 20, 2025

   Backblast: February 9th, 2025

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

   PAX:
   Photon – Q
   Lonzo
   Radio
   Tarnished
   Ukulele
   Van Gogh

   Workout: Trash Day Run

   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: N/A

   The “Thang”:

   Run up and down the upper 2/3’s length of the hill 1 time.
   Walk down and up the lower 1/3 length of the hill 1time.
   Run up and down the upper 2/3’s length of the hill 2 times.
   Walk down and up the lower 1/3 length of the hill 1time.
   Repeato until 7 consecutive hill sprints, adding one additional hill sprint UP each round, while keeping the cool down walk at one.
   Repeato back down the ladder.

   Ended with:
   Count-O-Rama: 6
   Name-O-Rama

   The Six – Lonzo

   LDP3

   Ball of Man

   Spreadsheets from the Gloom: A version stolen from Bourbon’s Jacob’s Ladder, we were lucky to have an ice-free hill to use for this one. No burpees required to really stress test the respiratory system. Leader was on 6 sprints on the way down the ladder. Will consider a continual increase next time instead of lowering back down the ladder.

   Playlist was a bit trashy:

   “Garbage Day” – Rare Americans
   “Dirty” – Albany Down
   “Trash Day” – Weird Al Yankovic
   “I Like Dirt” – Red Hot Chili Peppers
   “Po’ White Trash” – White Trash
   “Dirrty” – Christina Aguilera
   “Garbage Man” – G. Love & Special Sauce
   “Dirty Diana” – Michael Jackson
   “Garbageman” – The Cramps
   “Stupid Girl” – Garbage

   Stay trashy, my friends.

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