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Date/Time
Date(s) - 01/08/2024
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…
Coup a Loup
PAX:
Weber
Meatloaf
Lyman
Van Wilder
Chubbs (Q)
Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: Specifically, this is a free, volunteer, peer-led workout. I am not a professional. I also have no knowledge of your injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to.
Warm up:
Dynamic Stretching (to cone and jog back)
Leg kicks with opposite arm reach (Down and Back)
Butt kickers
High knees
Zombies
Carioca
Walking lunge
Michael Phelps
Arm Circles
Workout:
Jog/ Carry to the top of the track (Think like the 0/ 60 minutes of a clock). Do exercise at top without coupon, move to bottom of track and do exercise with the coupon. Do as many cycles as possible. Fun coupons provided. Coupons were selected by order of HC.
35# Kettlebell – Weber
20# exercise ball – Van Wilder
Sand bag with ~35# – Meatloaf
Two separate 30# dumbbells
Cinderblock – Lyman and Chubbs
Top Station do 60 of the following without coupon:
Squat
Merkens
Air presses (2 is 1)
American Hammer
Move to bottom of track after each exercise
Bottom station do 30 of the following with coupon:
Curls
WWIII Sit Ups
Squat Thrusters
Bent over row
Move to top of track after each exercise
COR
NOR
The 6 – Lyman
Announcements
Closing Prayer