Loading Map....
Date/Time
Date(s) - 03/25/2024
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 25th, 2024
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Photon – Q
Cinnamons
Dingo
Irish Hoss
Landslide
Meatloaf
Mercy
Woodstock
Workout: 200th 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 (2 is 1) – 51. Intended on doing 112 to represent the 225 days it took me to achieve 200 posts, but I cut it short due to time.
The “Thang”:
100 Curls – Because YHC hates them
4-Part Circuit, a-la the “Photon 200”. Partnered up and performed the following circuit until time expired. Intent was to finish 5 rounds, but didn’t quite complete round 4
Leg 1: 200m sprint
Leg 2: 200m jog
Leg 3: 40 yard bear crawl OR murder bunny (partner’s decided who did which)
Leg 4: 40 Blockees between the two partners
Completing the full circuit would result in each pair of PAX completing 200 total yards bear crawl, 200 total yards murder bunny, 200 total blockees, and a 200m sprint and 200m jog between rounds.
100 Curls – Because 200 total is better than 100
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Mercy
LDP3
Ball of Man
Spreadsheets from the Gloom: 32F and dry with a minimal breeze. Pretty great weather for this beatdown. Overall, I think the formula was actually pretty good. I was concerned with the crawls/blockees with the long sprints, but I think the jog was enough of a rest to make it work. If one or both sets of 100 curls were removed, a high performing tandem should be able to complete the entire circuit. That said, there was one obvious area of improvement for this workout. With all of the sprinting, it would be good to perform a more defined warmup tailored to sprints. I didn’t here for the sake of time, but looking back it was probably the wrong choice.
Of course I couldn’t go without a playlist that fit the theme, so the track listing below did just that.
“Today” – The Smashing Pumpkins – 3:20
“Black Shuck” – The Darkness – 3:20
“Sure Shot” – The Beastie Boys – 3:20
“Why Go” – Pearl Jam – 3:20
“Bangers + Mash” – Radiohead – 3:20
“Rip It Up” – Jet – 3:20
“Wild Wild West” – Will Smith – 3:20
“The Drop” – Albany Down – 3:20
“Points of Authority” – Linkin Park – 3:20
“Ain’t That Unusual” – Goo Goo Dolls – 3:20
“When The Sun Goes Down” – Arctic Monkeys– 3:20
It was a pleasure to lead. Thanks to everyone who came out and embraced the suck with me.