Run @ the Pump Station (Hood Park)

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

1. 

   Derek Emery

   February 8, 2026

   Backblast: February 8th, 2026
   AO: The Pump Station Run

   PAX:
   Ukulele
   Tarnished
   Lonzo
   Spaulding
   Carmen Sandiego (Q)

   Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
   Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

   Credo is leave no man behind, but leave no man where you find him.

   Workout name: Run like the winded

   Warmup: Slow jog up the hill. We added butt kickers, high knees and karaoke. Sprint, jog, sprint, jog to the cones. Then 3/4 speed up the hill.

   THE THANG:

   First hill we sprinted the whole way. Next we did reverse suicides, meaning sprint up the whole way and sprint back up to the top of the hill at each come until you got to the bottom. Next was the towel run. We partnered up. One held the towel that was wrapped around the PAX to provide resistance. We ran up the hill while rotating at each cone. Second time up we ran forward to the first cone, ran backwards to the second, visa versa the whole way up.

   We ended with a tabata squat that helped us stretch.

   Count a rama: 5
   Name a rama
   Sixth: Tarnished

   COT
   Ball of man

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