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Date/Time
Date(s) - 07/17/2023
5:30 am - 6:15 am
Site Q - Woodstock
Location
The Foundry
Categories
The beautiful track and football field make this a great AO to push your limits. Foundry is gaining a reputation as the toughest AO in Black Swamp. Don’t say we didn’t warn you…
Welcome
F3 Mission & Core Principles
PAX:
Party On
Meatloaf
Woodstock
Landslide
Gepetto
Coconut
Lyman (QIC)
Notes: A muggy 68 and hazy, maybe from Canadian wildfire smoke
Warmup: 10 SSH, 10 chain breakers, 10 potato pickers
The Thang: Building blocks
Block work at 50yd line, work with no block at opposite side 50yd line.
10 Manmakers
Run 1/2 lap
20 Lt. Dans
Run 1/2 lap
30 Squat Thrusters
Run 1/2 lap
40 Big Boi Sit-ups
Run 1/2 lap
50 Kettlebell Swings
Run 1/2 lap
60 Merkins
Run 1/2 lap
70 Hello Dollies w/block
Pick up the Six then come back down ladder
Countorama
Name-o-rama
Coconut was the Six
Announcements
Ended in Prayer.
Honored to lead today!
Lyman