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F3 Black Swamp | June 16, 2024

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The Foundry (Gateway Middle School)

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Date/Time
Date(s) - 08/23/2021
5:30 am - 6:15 am

Site Q - Barney

Location
The Foundry

Categories


The beautiful track and football field make this a great AO to push your limits.

1st Mondays – Open Q. Bring whatever you’ve got.

2nd and 3rd Mondays – Challenge Days. We will repeat this Q next month to seek to improve our score

4th Mondays – Open Q with emphasis on running/track.

The Foundry

Comments

  1. woodstock

    Smelting Pot

    3Fs, Mission, Principles and Disclaimer.

    PAX: Spaulding, Stark, Cinnamons, Bourbon, Landslide, Huckleberry, Barney, Isosceles, Footloose, Rudy, Coconut, Woodstock

    QiC: Woodstock

    A brutal 6 MoM.

    On the track:
    Run 200m
    Nur 50m
    Sprint 100m
    Walk 25m
    Karaoke 25m

    Then:
    30 ovh claps to behind the back (arc angels?)
    25 merkins
    20 bbsu (swapped to monkey humpers after 1 lap)
    15 lt Dan’s
    10 burpees

    Repeat until time is called.

    Ended with cadence of:
    15 4 count ovh claps to behind the back (arc angels?)
    25 merkins
    20 4 count monkey humpers

    CoT
    Stark was the 6.
    Prayers for Max, Afghanistan, troops, schools.

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