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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) - 02/28/2022
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. Coconut

    Backblast for 2/28 at “The Foundry”

    PAX: Fat Thor, Doubtfire, Lyman, Woodstock, Coconut (Q)

    Intro: Mission and Core principles. “Team” Mountain climbers to 150 for a warmup and practice counting together by calling out 20’s and 10s while doing reps OYO.

    THANG: Workout entitled “Hot Pursuit” This was modeled after the team pursuit speed skating event from the recent olympic games. two teams of 3 positioned on opposite sides of the track mid-straightaway start at the same time, making their way around the track together, with the objective of catching the other team before the time runs out. (12 minute rounds).
    4 stations were set out at 100m intervals with work to do as a team before moving on to the next station.
    Round 1:
    90 burpees, 120 jungle boy squats, 150 bonnie blairs, 250 Merkins
    Round2:
    60 manmakers, 300 SSH, 120 squrls,
    round3:
    150 block presses, 100 raggedy Anne, 100 block swings, 100 BBSU

    This workout proved to be really hard. Especially since one team was only 2 pax each round. But the format was pretty successful. it would be mega fun with 12 pax–4 teams of 3 starting one at each station…the chase would be a lot more palpable!

    COR, NOR. FatThor-6.

    Great time and an honor to lead and participate with great PAX.

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