The Foundry (Gateway Middle School)

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Date(s) - 01/17/2021
6:00 am - 7:00 am

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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. Pax: Rudy, Barney, Bourbon, Moana, Huckleberry, Chanel, VanGogh
    Q: VanGogh
    Warmup: Cadence
    Side Strattle hops
    Chain breakers

    10 Sprints 25-30 years each.
    Then went and did suicides from one endzone to other with a cone at 25, 50, 75 and endzone.
    At endzone 25 merkins each time we got it
    At 25 yard line 15 burpees once
    At 50: 20 Lt Dans once
    At other 25: 25 Carolina dry docks once
    At other end zone 50 big boy sit ups once

    Then we did a half suicide (run only) to the 50 and back then to other end zone and back.

    Then we did a 1/4 suicide (run only) to 25 back and 50 to back.

    Then abs:
    62 Freddie Mercury
    92 LBCs
    4 sprints
    89 Penguins

    6: Rudy

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