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Date/Time
Date(s) - 08/14/2023
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…
F3 The Foundry
8/14/23 5:30 am
The Big Six
PAX:
Chubbs
Woodstock
Hannigan
Fat Amy
Landslide
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
WARM UP:
Various Stretches
7 Motivators
THANG:
On the track: 2 locations.
3 sets of exercises at each location with 3 exercises each.
Set 1: 50-Merkins/25-Mt. Climbers (2 is 1)/50-Pickle Pounders.
After Set 1 at Location 1, run to next Location (2) (220 yards).
Set 2: 25-Lt. Dan’s (2 is 1)/25-Imperial Walkers (2 is 1)/25-Lunges (2 is 1).
Run back to Location 1 (220 yards).
Set 3: 50 LBC’s/25-American Hammers (2 is 1)/50 BBSU’s.
Run to Location 2 (220 yards).
Set 4: 50-Bear Squats/50-Shoulder Plank Jacks/50-Diamond Merkins.
Run back to Location 1 (220 yards).
Set 5: 50-Side Straddle Hops/50-Ninja Squats/50-Squat Jumps.
Run to Location 2 (220 yards).
Set 6: 50-Bicycles (2 is 1)/50-Hello Dollies/50-Leg Raises.
Run back to Location 1.
Continue until Q calls time.
COT: 6th was Fat Amy