The Foundry (Gateway Middle School)

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Date(s) - 01/10/2021
6:00 am - 7:00 am

Site Q -

The Foundry

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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.

One thought on “The Foundry (Gateway Middle School)

  1. F3 The Foundry…Gateway Middle School, Maumee
    Sunday, 1/10/21…6-7 a.m.
    Q: Huckleberry

    F3 Introduction

    Warm Up:
    21 SSH’s
    21 Windmills
    21 Squats

    The Thang:
    Burpee Jumps to 1st Cone (25 yards)
    Lunges to 2nd Cone (25 yards)

    10 Merkins
    20 Mountain Climbers (2 is 1)
    30 Plank Elbow Up/Downs
    40 Pickle Pounders

    3. Burpee Jumps to 3rd Cone (25 yards)
    4. Lunges to 4th Cone (25 yards)

    10 Up Downs
    20 Imperial Squat Walkers
    30 Lt. Dan’s
    40 Ninja Squats

    5. Burpee Jumps to 5th Cone (25 yards)
    6. Lunges to 6th Cone (25 yards)

    10 American Hammers (2 is 1)
    20 Bicycle Kicks (2 is 1)
    30 BBSU’s
    40 LBC’s

    7. Burpee Jumps to 7th Cone (25 yards)
    8. Lunges to 8th Cone (25 yards)

    10 Diamond Merkins
    20 Oblique Crunch/Twists (2 is 1)
    30 Supported Leg Crunches
    40 Hello Dollies

    Suicide Run (8 Cones…1800 yards)

    Sprint Back to Starting Line (200 yards)

    Circle of Choice:
    Barney: 10 Lt. Dan’s
    Charmin: 10 Burpees
    Huckleberry: 10 Slow Bends
    Bourbon: 10 Merkins in Cadence

    Cool Down Stretch:
    20 Side Lunges (10 each side)
    20 Neck Rolls (10 each direction)
    20 Arm Circles (10 each direction)

    Barney was the Sixth.
    Prayer intentions included: Our Nation’s Capital and our elected leaders in Washington, COVID-19, Thai Guy’s Cousin with Breast Cancer, and for peace, grace and patience in these times.

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