Loading Map....
Date/Time
Date(s) - 10/17/2022
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…
Ruck and block ladder
Pax: Lego, Lonzo, Stark, Bourbon, Huckleberry, Coconut, Gepetto, Woodstock
QiC: Woodstock
E8MoM speed ruck 1 lap (adjusted to 1/2 lap for middle 2, full for final lap)
Ruck on entire time.
Rifle Carry block going out, murder bunny back
Start at cone 1.
10 curls
Go to cone 2 (rifle)
10 overhead press
Back to cone 1 (mb)
Curls, to 2 (rifle), do presses, to 3
Goblet squats.
Back to 2
Back to 1
Cone 1 – curls
Cone 2 – press
Cone 3 – squats
Cone 4 – rows
Cone 5 – thrusters
Cone 6 – manmakers
Cot
SLT handoff – 1st F Q from Woodstock to Lonzo.
I appreciate everything F3, specifically the men of Black Swamp, have done for me and our communities. Thank you for showing me the path. Thank you for letting me grow as a man a father and a husband. Thank you for letting me have a small part in growing F3, and allowing me to lead. Thank you for always having my 6. Thank you for being rather than seeming.
Lonzo is going to make a great 1st F Q, he has been a huge help and resource for me outside the SLT almost since his day 1. Always able to bounce ideas for csaups and beatdowns as events off of, and always pushing and asking great questions and offering suggestions. Always willing to step up and lead. Beyond that, he is a HIM and a true Black Swamp and F3 fanboy 😂. Welcome Lonzo, and thank you!