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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) - 02/14/2021
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. Dan Miedema

    PAX: Lonzo, Charmin, Meatloaf, Huckleberry, VanGogh
    Q: VanGogh
    Start at light post: rifle carry block to light post (25 yards)
    Do 25 curls with block.
    Rifle carry to next cone. 50 merkins (I’ll show you how)
    Rifle carry to next cone. 15 triceps extensions with block.
    Rifle carry to endzone. 25 arm raises with block.
    25 chest presses, 25 bent over row, 25 shrugs X2
    Repeato 3 times

    Ended with abs
    25 each. LBCs, American hammers, bicycles, flutter kicks, penguins, imperial walkers, hello dollies

    6: Charmin

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