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Date/Time
Date(s) - 05/01/2023
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…
Make No Excuses:
Mission
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up
Did following in cadence to 10 reps: a) 4-count SSH, b) 4-count Hillbilly Walkers, c) 4-count squats
The Thang:
Complete the following exercises and reps at cone 1. Bear crawl to cone 2. Lateral ape to cone 3. Mosey down to cone 4 and back to cone 3. Lateral ape to cone 2. Bear crawl to cone 1. Then move on to the next exercise.
Exercise Reps
Burpees 5
Lunges 2:1 10
Inch Worms 15
Monkey Humpers 20
Peter Parkers 1:1 25
Squats 30
Repeato
Cool Down:
Mosey down and back
COT
Countorama
Nameorama
6
FNG (?) – none
Announcements
Prayer
PAX LIST:
Footloose – Q
Fat Thor
Stark
Coconut
Gulliver
Huckleberry
Woodstock
Meatloaf