The Foundry (Gateway Middle School) – Coconut

BB for "The Standard" At foundry on 2/3/25
PAX:
Meatloaf
Purdy
Fat Amy
Photon
Coconut (Q)

about 37 degrees at 0530, one ice-patch on the first turn of the track.

Intro-Mission and core principles. Introduce the idea of the standard–a fair, but fairly hard workout, covering Cardio, body-weight, and block exercises, to be completed for time periodically so pax can see their improvement, and target their areas of weakness for special focus.
Got right into it.

800m Run
10 Burpees
50 Curls
400m Run
15 Absolutions
50 Overhead Presses
400m Run
20 Burpees
50 Goblet Squats
400m Run
15 Absolutions
50 Decline Merkins
800m Run

Everybody got after it with a will and finished in under 30:00, lots of mutual encouragement along the way.

some stretching to cool down at the end and
COT
Meatloaf 6

Honored to lead and bring this to the swamp for the first time. Expect to re-run around the end of April.