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F3 Black Swamp | July 19, 2024

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The Foundry (Gateway Middle School)

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Date(s) - 11/08/2021
5:30 am - 6:15 am

Site Q - Barney

The Foundry


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


  1. Woodstock

    My Buddy

    PAX: Jennay, Lyman, Nitrous, Stark, Barney, Rudy, Doubtfire, Meatloaf, Woodstock

    QiC: Woodstock

    WUIS: Paul

    Warm up – single lap, ssh, potato pickers

    Partner up
    one Partner will be doing suicides while the other does work.
    For Odd rounds (1, 3, 5) Partner running suicides controls when to swap (complete all 5 cones, then switch).
    For even rounds (2, 4) Partner doing work controls when to swap; complete all reps as prescribed, runner keeps going until reps are complete and then swap.

    Round 1 (5 minutes):
    15 Bbsu and 15 leg lifts

    Round 2 (5 minutes)
    20 merkins and 20 squats

    round 3 (5 minutes)
    20 flutter kicks and 10 plank jack shoulder taps

    round 4 (5 minutes)
    10 burpees and 10 lt dans

    round 5 (3 minutes)
    25 monkey humpers and 25 pickle pounders

    Round 6 – all together
    – 2 kraken burpees at baseline.

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