The Foundry (Gateway Middle School)

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Date(s) - 03/28/2021
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.

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  1. Make Every Minute Count

    QIC: Jimmy Dean

    PAX: Jimmy Dean, Huckleberry, Meatloaf

    After going over the mission of F3 and the 5 core principles, the PAX got to work.

    In the COT, prayers were lifted up for ISO’s uncle in law, our troops and first responders, and we’d be the leaders our community needs.

    Always an honor to lead this group of men! Aye!

    THE THANG: An EMOM style beatdown with 8 stations. EMOM you do 2 burpees and then work on the exercise at the station until you get to 50 reps. Then you move to the next station and go around until time is called after 50 minutes.

    The Stations were:
    Squat Jumps
    Big Boys
    Hand-Release Merkins
    Lt Dans
    American Hammers (4:1)
    Flutter Kicks (4:1)
    Donkey Kicks

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