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F3 Black Swamp | June 16, 2024

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The Foundry (Gateway Middle School)

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Date/Time
Date(s) - 01/17/2022
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. Foundry is gaining a reputation as the toughest AO in Black Swamp. Don’t say we didn’t warn you…

The Foundry

Comments

  1. Steve Mohr

    Welcome
    5 Core Principles
    Countorama
    Beatdown explanation
    Exercise demo

    Warm up:
    One lap around track
    SSH
    Arm circles and Michale Phelps

    The Thang:
    Tabata: Do 8 rounds of the same exercise in 20 second intervals followed by a 10 second rest (STATIC HOLD). 1 minute (rest/mosey: like around the pond at the Battlefield or around the median at Wakanda, etc….) after the last round. Switch to a new exercise and do 8 rounds in the same intervals.

    Exercises:
    Alternating-hand merkins
    Curls
    LBC’s
    Decline Diamond Merkin
    Leg Raises
    Rows
    Step ups with Air Press

    Countorama
    Nameorama
    6
    FNG (none)
    Announcements
    Prayer

    PAX LIST:
    Footloose – Q
    Woodstock
    Coconut
    Chopstick
    Barney

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