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Date/Time
Date(s) - 06/19/2023
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…
TAB(ata)
DATE: 6/19/23
Welcome
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up:
mosey
The Thang:
Tabata: Did 8 rounds of the same exercise in 20 second intervals followed by a 10 second rest. 1 minute mosey after the last round. Switch to a new exercise and do 8 rounds in the same intervals.
Exercises:
Alternating-hand merkins
Drop it like it’s squat
Burpees
LBC’s
Mike Tysons
Curls
Step ups with Air Press
Countorama
Nameorama
6
FNG (none)
Announcements
Prayer
PAX LIST:
Footloose – Q
Manchester
Lyman
Meatloaf
Party on
Cinnamons
Landslide
Woodstock
Stark
Liverpool
Footloose
Pre-Ruck
DATE: 6/19/23
rucked down cass and back
PAX
Footloose – Q
Cinnamons
Party on
Post-ruck
DATE: 6/19/23
Rucked down to the river and back
PAX
Footloose – Q
Cinnamons
Woodstock
Party on
Meatloaf