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F3 Black Swamp | June 19, 2024

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The Foundry (Gateway Middle School)

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Date/Time
Date(s) - 09/13/2021
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. Barney

    9/13/21 – Foundry – IPC Week 2

    Set up Cones 160ft apart(width of football field)
    Move between the cones

    Round 1
    11 Sets of 8 Burpees
    Transition – Run

    Round 2
    11 Sets of 8 Squrls(Squat with block curl)
    Transition – Coupon Carry

    Round 3
    2 Sets of 88 Overhead Presses
    Transition – Rifle Carry

    Round 4
    2 Sets of 88 X-Factors(Lay on back in shape of X and raise one hand to opposite foot)
    Transition – Crawl Bear then Bear Crawl

    PAX
    Peach – 26:56
    Cinnamons – 27:12
    Callahan – 29:16
    Woodstock – 30:00
    Charmin – 29:59
    Coconut – 30:43
    Spaulding – 31:40
    Bunyan – 32:45
    TuPac – 36:21
    Lyman – 39:50
    Rudy – 37:26
    Barney – 39:37
    Stark & Meatloaf were present to encourage the PAX and to make sure our form was on par

    Coconut – 6

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