The Foundry (Gateway Middle School)

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Date(s) - 03/14/2021
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.

One thought on “The Foundry (Gateway Middle School)

  1. 03/14/2021 – The Murph:

    Date: 03/14/2021
    Time: 6:00 – 7:00AM
    Location: The Foundry – Gateway Middle School, Maumee

    Q: Bourbon

    PAX: 8 Total – Rudy, Shawshank, Meatloaf, Lonzo, Woodstock, Fat Amy, Huckleberry, and Bourbon (Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)

    • The Murph:
    o 1 mile run
    o 100 pull-ups
    o 200 push-ups
    o 300 air squats
    o 1 mile run
    • Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
    Count-O-Rama and Name-O-Rama

    The Six: Fat Amy.


    COT / Prayers and Intentions.

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