The Foundry (Gateway Middle School)
Date/Time
Date(s) - 11/15/2021
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.
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Sinister Gateway
QIC: Jimmy Dean
PAX: Jimmy Dean, Stark, Bourbon, Spaulding, Lyman, Barney, LEGO, Big Money (FNG EH’d by Barney), Coconut, Doubtfire, Meatloaf, Woodstock
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 Red Ryder and his family and those dealing with mental health.
Always an honor to lead this group of men! Aye!
THE THANG: Partner work with cinder block + out and back + EMOM.
One partner works on exercise, one goes out and back (cone 25 yards away) until rep count is met, alternating who does what. When EMOM timer goes off, both need to do 2 burpees without a block and resume where they were.
Exercises/Out and Back:
· 100 blockees, shoulder carry
· 100 block swings, murder bunnies
· 100 thrusters, rifle carry
· 100 goblet squats, resurrection bunnies
· 100 incline merkins, farmer carry
· 100 presses, shoulder carry
· 100 squrls, SPRINT (no block)
· Pick-up 6
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