The Foundry (Gateway Middle School)

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1. 

   Bourbon

   April 7, 2025

   04/07/2025 – IronPAX Challenge 2018 – Week 1:

   Date: 04/07/2025
   Time: 5:30 – 6:15 AM
   Location: The Foundry – Gateway Middle School, Maumee
   Q: Bourbon

   PAX: 10 PAX:
   Meatloaf
   Coconut
   Guardian
   Rudy
   Dutch
   Photon
   Landslide
   Fat Amy
   Huckleberry
   Bourbon

   F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

   Principles of F3:
   • It must be free of charge
   • It must be open to all men
   • It must be held outdoor, rain or shine, hot or cold
   • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
   • It must end with a Circle of Trust (COT)

   Disclaimer

   Warmup:
   • Stretch while Q explains the beatdown

   Beatdown:
   • 4 Rounds for time:
   o 50 Air Squats
   o 40 BigBoi Sit Ups
   o 30 Merkins
   o 20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
   o 10 Burpees
   o Run 400 Meters (lap around a track)

   • Results (mm:ss):
   o Bourbon: 25:10
   o Coconut: 26:32
   o Fat Amy: 27:44
   o Meatloaf: 29:51
   o Huckleberry: 30:19
   o Rudy: 30:39
   o Photon: 35:14
   o Guardian: 35:26
   o Dutch: 36:10
   o Landslide: modified/walked

   Count-O-Rama and Name-O-Rama
   Learn about the 6: Photon.
   Announcements.
   COT / Prayers and Intentions.

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