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F3 Black Swamp | June 19, 2024

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The Foundry (Gateway Middle School)

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Date(s) - 06/06/2021
6:00 am - 7:00 am

Site Q -

The Foundry


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


  1. Barney

    PAX – Huckleberry, Red Ryder, Rudy, Barney (Q)

    Core Principles, Mission, etc.

    Today, we discussed the upcoming changes to Foundry. We will be challenging ourselves with Measurable, Duplicatable workouts.

    Today’s workout: The Bigger Wheel of Misfortunate Things
    Start at Flag in the middle of 8 stations, 25 yards away.
    10 Squat Thrusters every time you make it back to the flag.
    Rifle Carry to-and-fro each station/flag – Start with Thrusters at the Flag

    #1 – 400 Meter Run
    #2 – 20 Block Squats
    #3 – 20 Block Merkins 1:1
    #4 – 20 Chest Press
    #5 – 20 Sit-Up Thrusters
    #6 – 20 Man Makers
    #7 – 20 Block Curls
    #8 – 20 Block Rows

    1 Whole rotation = 220 Reps

    Rudy/Barney – 270 Reps
    Huck/Red Ryder – 230 Reps

    End with COT

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