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F3 Black Swamp | July 19, 2024

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The Foundry (Gateway Middle School)

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Date(s) - 05/02/2022
5:30 am - 6:15 am

Site Q - Woodstock

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. Jimmy Dean

    The Early Bird Special Redux

    QIC: Jimmy Dean

    Pax: Jimmy Dean, Geppetto, Bourbon, Cinnamons, Coconut, Woodstock, Fat Thor

    After going over the mission of F3 and the 5 core principles, the PAX got to work.

    In the COT, prayers were lifted up for Geppetto’s dad, Dropout and his family and YHC’s adoption.

    Always an honor to lead this group of men! Aye!

    THE THANG: This beatdown is to be done wearing a rucksack or weighted vest and with a cinder block.

    8 stations around the track, each one has one exercise. The first lap, you do 6 reps of the exercise and carry your block between cones. The 2nd lap is 4 reps, then 2. Once you finish the lap with 2 reps each, murder bunny across the field and rifle carry the block back. Repeato.

    The 8 stations:
    · Hand-Release Decline Merkins
    · Goblet Squats
    · Skull Crushers
    · Thrusters
    · Decline Mike Tysons
    · Squrls (Squat/Curl Combo)
    · Blockees
    · Block Swings

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