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Date/Time
Date(s) - 10/09/2023
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…
IronPax Worthy?
Date: October 9, 2023
Location: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Geppetto – Q
Landslide
Lyman
Huckleberry
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The Thang:
Four Corners – twenty yards apart.
Station One: Squat Thrusters -> Murder Bunny to Station Two
Station Two: Block over burpees -> Rifle Carry to Station Three
Station Three: Alternating Arm on Block Merkin -> Bear Crawl Block Drag to Station Four Station Four: Four Count Flutter Kicks w/Block Overhead -> Lunge Walk w/Block to Station One
Lap One = 10 reps each corner = 40 reps (40 total)
Lap Two = 20 reps each corner = 80 reps (120 total)
Lap Three = 30 reps each corner = 120 reps (240 total)
Lap Four = 40 reps each corner = 160 reps (400 total)
Lap Five = 50 reps each corner = 200 reps (600 total)
30 minute timer. Count your laps/reps. Example – make it through Lap Three, Station Three = 180 reps
Every five minutes (on the whistle) = Run to the north end zone goal and back to your station. If you are in the middle of a transition, STOP, leave your block, run, come back to your block and finish transition. This will be the ONLY time you are without your block.