The Foundry (Maumee Middle School) – Doug Francis

From Bigspoon:

4/27/2026

Welcome to F3

Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust

Creedo:
Leave no man behind, but leave no man where you find him

Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!

AO: The Foundry

Warmup:

Warm up = The Windmill
10 count motivator

SPMICE……. RECOVER

Partner up!

400m repeats
   – while one partner is running around the track you’re doing one of the following:

    ⁃    BLOCK BENCH
    ⁃    BLOCK SKULL CRUSHERS
    ⁃    BLOCK CURLS
    ⁃    BLOCK AMERICAN HAMMER
    ⁃    BLOCK SWINGS
    ⁃    BLOCK MERKINS
    ⁃    BLOCK OVERHEAD PRESS
    ⁃    BLOCK RDL

GOAL? AS MANY 400’s AS POSSIBLE!!!

PAX:
Mercy-6
Photon
Landslide
Footloose
Stalker
Meatloaf
Gulliver
Waldo – Proctor Q