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F3 Black Swamp | June 16, 2024

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The Foundry (Gateway Middle School)

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Date(s) - 06/27/2022
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. Woodstock

    Pax: Isosceles, Helix, Cinnamons, Mercy, Gulliver, Coconut, Meatloaf, Woodstock

    QiC: Woodstock

    Bringing back a “classic” OG Foundry workout with a twist. Ladder multipliers, crafted to accommodate Murph challenge.

    Manmakers X1, Merkins X2, squats X3, rows X4.

    10 rounds up, 10 rounds down.

    Run 3 laps to start, 2 laps after round 10, 3 laps to finish.

    If complete – 2 miles, 110 manmakers, 220 Merkins, 330 squats, 440 rows

    Isosceles crushed it. Everyone busted their ass the whole time. Everyone was smoked…

    Huge props to Helix – 2nd beatdown is this? Nice.

    Cinnamons was the 6.

    #allthesmoke #IPCtraining #ISI

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