The Foundry (Gateway Middle School)
Date/Time
Date(s) - 03/14/2022
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…
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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 merkins30 American hammers 2:1
35 Pickle pounders
40 Prisoner squats
45 Lunges 1:1
50 frEddy mercuriesThis 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)
Name-o-rama
Fat Thor was the Six
Announcements
Ended in Prayer.Thank to Woodstock and Fat Thor for coming out and encouraging me to do better. Honored to lead today!
Lyman
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