The Foundry (Gateway Middle School) – Derek Emery

Backblast: December 9th, 2024

AO: The Foundry

PAX:
Carmen Sandiego (Q)
Photon
Coconut
Ukelele
Meatloaf
Astro
Isosceles

Workout: Shake and Bake
FNG’s: No

Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you found him.

Warmup: 5 count motivators, chain breakers, failure to launch, tabata jump rope.

The Thang:

Fartlek setup. Different parts of the track had different color lights. Green was sprint, blue was jog, white was walk/recover, red was a punishment. Punishment was 10 burpees. Ran a mile then changed the lighting to run the final 2/3 laps.

Count-O-Rama – 7
Name-O-Rama
The Six – Isosceles
LDP3
Ball of Man