The Foundry (Gateway Middle School)

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Date(s) - 01/03/2021
6:00 am - 7:00 am

Site Q -

The Foundry


The beautiful track and football field make this a great AO to push your limits.

All PAX are welcome regardless of fitness levels. The workouts are meant to push anyone of any fitness level way out of their comfort zone and get better. No man will be left behind and no man will be left where we found him.

One thought on “The Foundry (Gateway Middle School)

  1. 01/03/2021 – Step into the Dodecagon:

    Date: 01/03/2021
    Time: 6:00 – 7:00 AM
    Location: The Foundry – Gateway Middle School

    Q: Bourbon

    PAX: 7 Total – Meatloaf, Van Gogh, Stalker, Coconut, Thai Guy, Huckleberry, and Bourbon (Q).

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)

    Disclaimer Statement

    The Thang:

    • Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
    o We nailed it on the first attempt. Well done men, well done.

    • Mosey around the ¼ track loop.

    • Dodecagon:
    o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
    o After every rotation through the circle, PAX run the ¼ mile track loop.
    o Repeato, but add a multiplier for round.
     Second time go around the circle = second round = exercise that is rolled x2, etc.
    o We made it through the 4th round.

    • Count-O-Rama and Name-O-Rama

    • Learn about the 6: Coconut.

    • Announcements

    • COT / Prayers and Intentions

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