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Date/Time
Date(s) - 04/24/2023
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…
Welcome
F3 Mission & Core Principles
PAX: Landslide, Meatloaf, Gulliver, Chubbs, Coconut, Woodstock, Jeggings, Lyman (QIC)
Notes: 35 brisk degrees.
Warmup: 10 Windmills, 10 Chainbreakers, 20 Side Straddle Hope, Mosey one lap around the track
The Thang: TBD
Elevens (with block)
10 Curls at one end, 1 Kettlebell Swings at the other end, 9:2, 8:3, etc. Rifle Carry 20yds in between. Mosey one lap
Sevens (with block)
6 Sledgehammers (Lunge while hoisting block over alternating shoulders, 2:1) at one end, 1 Big Boi Sit-up with block thruster at the other end, 5:2, 4:3, etc. Rifle Carry 20yds in between.
We set the block aside and divided into two groups. Set timer for 4min. One group held Al Gore in the middle while the other group Duck Walked to the cone, did 10 Merkins and waddled back. Alternated teams til timer went off.
Set timer for 3 min. One team held plank while other group Bear Crawled to cone and did 10 Little Baby Crunches and bear crawled back. Alternated teams til timer went off.
Countorama (8)
Name-o-rama
Gulliver was the Six
Announcements
Ended in Prayer.
Pleasure to lead today!
Lyman