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Date/Time
Date(s) - 11/27/2023
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…
Backblast: November 27th, 2023
AO: The Foundry – Maumee Middle School – Maumee, OH
PAX:
Photon – Q
Bourbon
Chubbs
Lyman
Manchester
Rudy
Weber
Woodstock
Workout: 100th Post – Let Us Work
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: In cadence
SSH – 53 (2 is 1) – To represent the 106 days required to hit 100 posts
The “Thang”:
10 Rounds: Each consisting of 80s of movement (10 yards down w/ movement 1 and 10 yards back w/ movement 2) followed by 100s AMRAP of an exercise at the starting line.
Moving forward away from starting line was either by murder bunny or bear crawl. Moving backwards towards the starting line was either by reverse murder bunny or crawl bear. Movements switched back and forth every round, so block was left at the 10 yard line every other round. Rd. 1 murder bunny out, drop block, crawl bear back, Rd. 2 bear crawl out, pick-up block, reverse murder bunny back. Repeato. Started planking for the timer after movement in early rounds, but slowly transitioned to using the extra few seconds for rest between rounds as none was built in. Total: 100 yards murder bunny/reverse murder bunny and 100 yards bear crawl/crawl bear.
Exercises: AMRAP for 100s
Round 1 – Lt. Dans
Round 2 – Blockees
Round 3 – Absolutions
Round 4 – Thrusters
Round 5 – Hand Release Merkins (Changed from Perfect Merkins)
Round 6 – WWIII Sit-ups
Round 7 – Flutter Kicks (Changed from Absolutions)
Round 8 – Curls (Changed from Thrusters)
Round 9 – Jump Squats (Changed from Lt. Dans)
Round 10 – Around the World (Changed from Blockees) – Truncated due to time
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Woodstock
Ball of Man
Spreadsheets from the Gloom: 29, dry, and windy. 80s for movement was probably a bit long, but worked well as a bit of rest period between sets. If removing rest period was preferred, could probably reduce by 10s, or could better encourage proper form which would slow the bear crawls. 100s AMRAP sets is probably too long, but worked for the themed of the BD. That said, multiple audibles were called in the back half to reduce fatigue from repeat exercises. Would keep the repeats in for a true IPC-like workout, but swap some exercises for more reasonable alternatives for a more standard WOD.
In the theme of the season, Lettuce was played throughout the entirety of the workout with few complaints. Though Lonzo was not present.
Thanks for all who posted. It was a pleasure to lead.