The Foundry (Gateway Middle School)

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Date(s) - 03/28/2022
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

One thought on “The Foundry (Gateway Middle School)

  1. 03/28/2022 – Merlot Aged in Bourbon Barrels:

    Date: 03/23/20228
    Time: 5:30 – 6:15 AM
    Location: The Foundry – Gateway Middle School
    Q: Bourbon

    PAX: 6 PAX – Mercy, Dutch, Spaulding, Coconut, Woodstock, and Bourbon (Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)


    • Warmup with Motivators.

    • Timer for every 3 minutes = Sprint to cones, 15 Merkins, sprint back
    • The work on repeat:
    o 21x Lt. Dans
    o 15x Side-Straddle Hops (4-Count)
    o 12x Burpees
    o 9x Absolutions

    Count-O-Rama and Name-O-Rama
    Learn about the 6th: Woodstock.
    COT / Prayers and Intentions.

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