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Date/Time
Date(s) - 01/29/2024
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…
1/29/24
AO: Foundry
Workout: Spartan Workout #1
PAX:
Phat Thor
Coconut
Geppetto
Photon
Rudy
Meatloaf
Norm
Mission, Principles and Disclaimer given
Started with warm-up:
SSH
Cherry Pickers
Chain Breakers
Mosey around track
The Thang: Get with a partner
Pax 1 farmer carries from one cone to another and then runs back(sprint every other cone). Switches with Pax 2.
Pax 2 does core workout then when Pax 1 gets back, runs to blocks(sprints every other cone and carries to next cone and runs back.
Core Work:
Superman
Crunchy Frogs
Makhtar N’Diaye
Reverse Crunch
Panther Crawl
Ape Crawl
Deadbug
Bird Dog
1 Arm Merkin
Imperial Walkers
Tips: try to do different grips(fingers, position, etc.)
Part 2:
We stopped the farmer carry and replaced it with 10 burpees at each cone.
Prayers: Geppetto’s mother in law, Rudy’s kids, meatloafs family.