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F3 Black Swamp | June 19, 2024

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The Foundry (Gateway Middle School)

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Date/Time
Date(s) - 04/18/2022
5:30 am - 6:15 am

Site Q - Woodstock

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. Steve Mohr

    Welcome
    5 Core Principles
    Countorama
    Beatdown explanation
    Exercise demo

    Warm up:
    Arm circles

    The Thang:
    Tabata: Did 8 rounds of the same exercise in 20 second intervals followed by a 10 second rest. 1 minute mosey after the last round. Switch to a new exercise and do 8 rounds in the same intervals.

    Exercises:
    Alternating-hand merkins
    Oh Hey’s
    Burpees
    Decline Diamond Merkin
    Leg Raises
    Curls
    Step ups with Air Press

    Countorama
    Nameorama
    6
    FNG (none)
    Announcements
    Prayer

    PAX LIST:
    Footloose – Q
    Landslide
    Lyman
    Cinnamons
    Ralphie
    Rudy

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