The Foundry (Gateway Middle School)

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Date(s) - 12/06/2021
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

One thought on “The Foundry (Gateway Middle School)

  1. Welcome
    F3 Mission & Core Principles
    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

    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 1

    Active rest: Every 6 minutes run across field and back for 36 minutes.

    Lots of reps. Rudy made it the farthest, to the Kettlebell Swings.

    Rudy was the Six
    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!


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