The Foundry (Gateway Middle School)

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Date(s) - 03/14/2022
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

One thought on “The Foundry (Gateway Middle School)

  1. Welcome
    F3 Mission & Core Principles
    PAX: Fat Thor, Woodstock, Lyman (QIC)

    Notes: 33 degrees.

    Warmup: 25 Side Straddle Hops in cadence. 20 Merkins in cadence.

    The Thang: Easy as Pi
    5 Rounds of 3:14 minutes of work and 3:14 minutes of “active rest.” The goal was to proceed through 10 exercises for 3min, 14sec, getting slightly further each time. The active rest was a lap around the track.

    Exercises: My Favorite Kind of Pi(e)
    5 Burpees
    10 Alternating shoulder taps w/plank jacks
    15 Kicks, donkey-style
    20 mErkins
    25 Diamond merkins

    30 American hammers 2:1
    35 Pickle pounders
    40 Prisoner squats
    45 Lunges 1:1
    50 frEddy mercuries

    This was a modified version of the Groundhog Day beatdown on 2/2. However, we realized quickly that the first half was very arm-heavy and time-consuming. After some feedback from the group we elected to do two rounds of the first five, two rounds starting at the bottom and going up, and one modified round starting at the top. It didn’t go exactly as I had planned, but we all pushed ourselves and worked the whole time. Thanks to the two HIMs who joined me for giving constructive feedback. Ended with some stretching.

    Countorama (3)
    Fat Thor was the Six
    Ended in Prayer.

    Thank to Woodstock and Fat Thor for coming out and encouraging me to do better. Honored to lead today!


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