The Foundry (Gateway Middle School)

Loading Map....

Date(s) - 02/28/2021
6:00 am - 7:00 am

Site Q -

The Foundry

Categories No Categories

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. Date: 2/28/21
    Time: 6 – 7am
    Location: Foundry (gateway middle school)
    Theme: You Vs. Cindy
    Bring: Your Cindy (cinderblock)

    – Fitness Fellowship Faith

    – To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.

    5 core principles:
    1. It’s always free
    2. It’s open to all men
    3. It’s always held outdoors, rain, shine, snow (one exception = if there is a pandemic then virtual is okay)
    4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
    5. It always ends with a Circle of Trust

    COR (Count-o-rama):
    – 3 PAX
    1. Rick “Huckleberry” Thielen
    2. Berry “Moana” Taylor
    3. Q: Jay “Thai Guy” Solarik

    The Theme:
    – Theme: You vs. Cindy… workouts with a cinderblock by body part: upper, lower, core, full body.

    Warm Up:
    – Arm over chest (10 sec each arm)
    – Arm over shoulder (10 sec each arm)
    – Sitting toe touch (10 sec each leg)
    – Motivators 10’s

    The Thang:

    Upper Body (arms / chest):
    20 Decline Merkins w/ Cindy
    20 Curls w/ Cindy
    20 Thrusters w/ Cindy
    20 Bench Press w/ Cindy

    Run to the end of the track and back
    Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. Climbers

    Lower body (legs):
    20 Lt. Dan’s w/ Cindy
    20 Calf Raises w/ Cindy
    20 Ninja Squats w/ Cindy
    10 Squat Holds w/ Cindy – 10 sec./ea


    Core (abs):
    20 V Ups w/ Cindy
    20 Scissor Kicks w/ Cindy over chest 2 is 1
    20 American Hammers w/ Cindy 2 is 1
    20 BBSU w/ Cindy


    Full Body / 1 of each body part
    20 Burpees w/ Cindy overhead vs. jump
    20 Each Arm Bent Over Rows w/ Cindy
    50 LBC’s w/ Cindy


    Cool Down
    – Motivators 10’s
    – Quad stretch (hold foot behind back – 10 sec each leg)
    – Hold arms behind back (15 seconds)
    – Butterfly (20 seconds)
    – Neck rolls (10 each direction)

    – 3 PAX

    1. Rick “Huckleberry” Thielen
    2. Berry “Moana” Taylor
    3. Q: Jay “Thai Guy” Solarik

    – Jay “Thai Guy” Solarik

    COT (circle of trust) = Announcements / words of wisdom / prayer
    – Prayers for Houdini, Thai Guys mom, wisdom, overcoming COVID, those things we keep in our hearts.

Leave a Reply

Your email address will not be published. Required fields are marked *