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Date/Time
Date(s) - 03/04/2024
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…
Backblast: March 4th, 2024
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Photon – Q
Binford
Bourbon
Meatloaf
One Man Band
Rudy
Weber
Woodstock
Workout: Phat Thor’s Ladder
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 (2 is 1) – 20
Windmills (2 is 1) – 10
Chainbreakers – 10
The “Thang”:
Phat Thor’s Ladder
10-rung ladder-style workout where every round adds a new rung to the ladder. PAX perform specific number of reps of an exercise and then run a lap around the track. Next round PAX perform all reps of all previous exercises and add new exercise at the end, followed by another lap around the track. Repeato until all 10 rounds are completed or time expires.
Round 1: 5 Burpees
Round 2 – All previous exercises plus 10 BBSU’s.
Round 3 – All previous exercises plus 15 Merkins.
Round 4 – All previous exercises plus 20 Panther Shoulder Taps.
Round 5 – All previous exercises plus 25 LBC’s.
Round 6 – All previous exercises plus 30 Flutter Kicks (2 is 1).
Round 7 – All previous exercises plus 35 Monkey Humpers.
Round 8 – All previous exercises plus 40 American Hammers.
Round 9 – All previous exercises plus 45 Gore Claps.
Round 10 – All previous exercises plus 50 Spiderman Merkins.
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Weber
LDP3
Ball of Man
Spreadsheets from the Gloom: 50F and dry, couldn’t ask for better weather in the beginning of March. This was a fill-in Q as Phat Thor was ill, but we ran his ladder anyway. Nobody finished this time around. There were some questions around how to perform a proper Panther Shoulder Tap because the bootleg Q didn’t know how to properly demo, so we ended up doing a bear squat followed by double shoulder taps and it seemed reasonable.
Keep your eyes on The Foundry next week on 3/11… Weber may or may not have volunteered to bring his soon-to-be-acquired grill and cook up some grub after the BD.
It was a pleasure to lead, even as a fill-in. I did my best Phat Thor impression in his absence.