The Foundry (Gateway Middle School) – Mike “Gold Star” Niese

2.24.25 – 5 Yds & a Cloud of Dust

Warmup – SPMICE
Chain breakers – in cadence (10 count)
Windmills – in cadence (10 count)
Motivators – Starting at 6

Beatdown = Dora down the field & back
5yd intervals for exercises, 20yd sections, repeat

5 yd line = 10 Merkins
10 yd line = 20 LBCs
15 yd line = 30 Squats
20 yd line = 5 Burpees
Repeat

MOT down = Bear Crawl
MOT back = Lunges

Merkins = 10 reps x 10 100 total reps
LBCs = 20 reps x 10 200 total reps
Squats = 30 reps x 10 300 total reps
Burpees = 5 reps x 10 50 total reps

Standard DORA with partners at the end, doing BBSU and Burpees.
And a round of Nolan Ryan's to fill the time.

Q: Gold Star
PAX list:
Meatloaf
Badger
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Rudy
Fat Amy