The Foundry (Gateway Middle School)

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Date/Time
Date(s) - 05/30/2021
6:00 am - 7:00 am

Site Q -

Location
The Foundry

Categories


The beautiful track and football field make this a great AO to push your limits.

All PAX are welcome regardless of fitness levels. The workouts are meant to push anyone of any fitness level way out of their comfort zone and get better. No man will be left behind and no man will be left where we found him.

The Foundry

One thought on “The Foundry (Gateway Middle School)

  1. F3 The Foundry
    5/30/21 at 6 am

    PAX:
    Barney
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    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
    5. End with a Circle of Trust

    WARM UP STRETCH:
    20 Count Quad Stretch (10 count each leg)
    15 Wind Mills
    20 Arm Circles (10 each direction)
    20 Count Arms Behind Back (10 count each arm)

    THANG:
    Q selects a numbered chip that determines the WHAT:

    #1 (BLUE): Imperial Squat Walkers
    #2 (RED): American Hammers (2 is1)
    #3 (WHITE): Merkins
    #4 (SILVER): LBC’s
    #5 (GOLD): Run

    Q rolls the dice to determine the number of REPS (dice multiple by 5) with
    The exception of GOLD (#5).

    COOL DOWN STRETCH:
    20 Side Lunges (10 each side)
    10 Slow Bend Toe Touches/Calf Raises/Reach for Heavens
    20 Neck Rolls (10 each direction)

    COT:

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