Backblast for the Foundary on 7/12/2021

PAX: Geppetto, Montoya, Rudy, Barney, Stark, Woodstock, Rooster, Cinnamons, Coconut (Q)

Set-up: Create a ‘starting line’ with visible timer and ‘work area’ where pax can stake out a spot for their block.

Intro:
Welcome, The Mission of F3 is to plant, serve, and grow small workout groups for men, to invigorate male community leadership.
The core principles:
F3 workouts are Free, open to all men, held outdoors, led in rotating fashion by participants, and end in a circle of trust.

The THANG: IPC prep–Mission to MARS.
The Iron Pax Challenge (IPC) is a nationwide challenge hosted by F3 Greenwood. The goal is to give pax a ‘really hard push’ so each man, where he is at, can get better. This workout is designed with this philosophy.

1 MARS = 10 Manmakers, 10 American Hammers (2 is 1 with block), 10 bent over Rows, and 10 goblet Squats

The workout (for minimum time) goes:
400m run
5x MARS
800m run
5x MARS
1600m run

The PAX had a great and miserable time challenging themselves. The workout will be repeated in a month for PAX to track their improvement.

Results from today:
PAX Time
Stark 32:09
Coconut 33:12
Rooster 33:16
Woodstock 33:24
Cinnamons 34:29
Barney 41:13
Rudy 40:00–3 laps to go in run
Geppetto 3rd set of round 2
Montoya ?? set of round 2

Geppetto emphasized in the COT how this group is about getting better, no matter what level an individual is at, and today was the kind of workout to push us all to do just that.
#ISI

Honored, and humbled to have had the chance to issue the challenge to the PAX today.