The Foundry (Gateway Middle School)
Date/Time
Date(s) - 11/22/2021
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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Thanksgiving Prep
Date: November 22, 2021
Location: The Foundry – Gateway Middle School – Maumee, OH
QIC: Geppetto
PAX: Meatloaf, Woodstock, Doubtfire, Coconut, Spaulding, Rudy, Lyman, Landslide, Geppetto, Venom, Barney
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of TrustThe Thang:
Round One
60 SSH’s
50 LBC’s
40 Mountain Climbers
30 Merkins
20 Squats
10 Bonnie BlairsPerform 20 yards of Burpee Broad jumps between cones beginning at start line of track, run the remainder of the lap and perform 10 yards of Burpee Broad jumps between cones at finish line.
Workout continues in this fashion removing the highest rep exercise after each lap. (Example – Round two is all of the above, minus 60 SSH). Sixth round = 10 Bonnie Blairs only. Seventh round consists of 10 Bonnie Blairs and 20 Squats, and you continue adding back an exercise each round thereafter.
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and a prayer.
Woodstock was the six. He was EH’d by Mickey and other F3 Toledo PAX and McQueens run event four years ago. Didn’t think he needed something like F3 until he became a part of it. Loves seeing the group give back to the community and support each other in times of need.
Announcements: Red Ryder funeral and lunch today. Special Thanksgiving convergence at Foundry on Thursday. Special Friday beatdowns on Christmas Eve.
Prayers for Barney’s grandmother, Raven’s wife and Red Ryder’s family and friends..
Moleskin/Spreadsheet from the Gloom:
Low 30’s no wind.
You could smell Mama C’s!!!
Thanks to the 10 HIM who came out this morning.
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