Run @ the Pump Station (Hood Park)

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

1. 

   Derek Emery

   April 6, 2025

   Backblast: April 6th, 2025

   AO: Pump Station Run

   PAX:
   Carmen Sandiego (Q)
   Ukulele
   Guardian
   Radio
   Tarnished

   Workout: Back to the Hill
   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 Thang:

   1st hill walked with the ruck sack
   2nd hill walked backwards with ruck sack
   3rd hill lunge to first cone walk to the second cone, lunge to the third cone walk to the fourth with the ruck sack
   4th hill sprint without ruck sack
   5th hill run backwards to the first cone, run straight to the next, run backwards to the 3rd cone, run straight to the 4th.
   6th hill sprint, jog, sprint, walk, 5 burpees
   7th hill sprint all the way. Winner choses variation on waydown
   8th hill. Winner picks variation – Ukulele won.
   9th hill. Winner picks variation – Ukulele won.
   10th hill. Winner picks variation. Ukulele let Carmen Sandiego win
   11th with ruck sack, we did a variation of karaoke, walking backwards, lunges and jobs.

   Everytime the phrase “I love hills”, we had to do 10 BBSU facing the top of the hill. For the lights up the hill, green was sprint, blue was jog, white was walk and red was 5 burpees.

   Count-O-Rama – 5
   Name-O-Rama
   The Six – Radio
   LDP3
   Ball of Man

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