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Date/Time
Date(s) - 01/22/2024
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…
Foundry 1-22-2024
Intro
Mission
5 Core Principles
Countarama
Warm-up
Abe Vigoda IC 10
Chain breaker IC 10
Side straddle hops IC 25
The thang
IPC 2020 flashback
Week 1 – Inspector’s Gadget (but worse)
Inspector’s Gadget EMOM (called by app)- 3 burpees
3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
Run 400
100 Leg Raises
Run 400
150 Jungle Boi Squats “2Spoonz Style”
Run 400
200 Big Boy Sit-ups
Run 400
Planned but not completed -250 Stationary Lunge Steps (ct ea leg as 1 rep)
Countarama
Nameorama
6 – Rudy
Announcements
Ended in prayer
Q- Re-Load
Pax
Rudy
Lonzo
Weber
Chubbs
Woodstock
Lyman
Norm
Meatloaf
Mercy