The Foundry (Gateway Middle School)
Date/Time
Date(s) - 12/06/2021
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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Welcome
F3 Mission & Core Principles
Disclaimer
PAX: Rudy, Picante, Barney, Big Money, Huckleberry, Lyman (QIC)Conditions: clear and about 45 degrees. Ground was a little damp from rain.
The Thang: Blastoff
Definitions:
Merkin bunny: Murder bunny but with the block sideways and a Merkin in between each movement.
Lumberjacks: termed coined by Huck. On each lunge, swing the block over opposite shoulder, then switch shoulder/leg and repeato.100 Block Flutterkicks 2:1
Merkin bunny out 10 and back 10
90 Curls
Merkin bunny out 9 and back 9
80 Goblet Squats
Merkin bunny out 8 and back 8
70 Decline Merkins
Merkin bunny out 7 and back 7
60 Leg Lifts w/block
Merkin bunny out 6 and back 6
50 Squrls
Merkin bunny out 5 and back 5
40 Kettlebell Swings
Merkin bunny out 4 and back 4
30 Block Sit-ups
Merkin bunny out 3 and back 3
20 Lumberjacks 2:1
Merkin bunny out 2 and back 2
10 Manmakers
Merkin bunny out 1 and back 1Active rest: Every 6 minutes run across field and back for 36 minutes.
Lots of reps. Rudy made it the farthest, to the Kettlebell Swings.
Countorama
Name-o-rama
Rudy was the Six
Announcements
End in Prayer for Barney’s family since his grandmother has passed, prayer for Picante’s friend with Covid and kidney battle.Thankful for 5 great HIM who joined me this morning. Thanks to Rudy as the 6. Have a great day, men!
Lyman
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