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F3 Black Swamp | June 20, 2024

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The Foundry (Gateway Middle School)

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Date(s) - 02/07/2021
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.


  1. Barney

    Backblast for Foundry 2/7/2021
    “I’ll Bring The Fife”

    PAX: Bourban, Thai Guy, Chanel, Huckleberry, Charmin, Woodstock, Rudy, Moana, Coconut, Van Gogh
    Q: Barney

    4 Station Beatdown in the parking lot.
    Mission and Principles covered

    Warmup: 800 Meter Mosey around the school

    Station #1
    10 Lt. Dan’s – 10 Burpees
    100 Meter Dash

    Station #2
    20 Merkins – 20 Up/Down Planks
    Bear Crawl / Lunge Walk

    Station #3
    30 Calf Raises – 30 SS Hops
    Backwards Run

    Station #4
    10 Absolutions – 30 Flutter Kicks (2:1)
    1.5x laps around parking lot to back to Station #1

    Cool Down: 800 Meter Mosey around the school

    COT & 6: Rudy

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