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F3 Black Swamp | June 16, 2024

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The Foundry (Gateway Middle School)

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Date(s) - 02/28/2022
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. Foundry is gaining a reputation as the toughest AO in Black Swamp. Don’t say we didn’t warn you…

The Foundry


  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
    60 manmakers, 300 SSH, 120 squrls,
    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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