The Foundry (Gateway Middle School) – Jason Nofziger

Foundry 4/21/25 IPC Light
PAX:
Rudy
Landslide
Coconut
Viper
Meatloaf
Norm
Gulliver
Fat Amy (Q)

Warm-up: SSH, Willie Mays Hayes, Back stretches

The Thang:
Throwback to 2021 Week 1: Revenge of the Bunnies
IPC Light = complete with a partner

4 Rounds, Each Round:
800M run
25 yard Murder Bunny
10 HR Merkins
25 yard reverse Murder Bunny
20 of "Round Specific Exercise"
25 yard Murder Bunny
10 HR Merkins
25 yard reverse Murder Bunny

Rounds 1 & 3: 20 blockees with a thruster
Rounds 2 & 4: 20 burpee block jump overs

Each round, one partner runs 800M, while other partner starts work. When partner returns from run, they can share the work by tagging in/out until round is complete. Then start the next round

COT: Viper 6