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Date/Time
Date(s) - 11/21/2022
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…
Foundry 11/21
PAX: Woodstock, Gulliver, coconut (Q)
Intro, mission, core principles.
Thang:
1/2 mile run
10 each of goblet squat, BBSU, Windmill
50 merkins
1/2 mile, 20 each, 50 Merks
1/2 mile, 30 each, 50 Merks
1/2 mile, 40 each, 50 Merks
1/2 mile, 50 each, 50 Merks
COT
Foundry 11/24 Black Ops 05:00-05:45 before Turkey Bowl III
PAX: Cinnamons, Gulliver (Q)
Intro, mission, core principles.
Thang: (# of Reps=age)
LBC
Merkins
2=1 Flutter Kicks
Big Boy Sit-ups
Squats
Side Plank With Dip (half age each side)
Jump Rope
1 lap
Repeat
COT