The Foundry (Maumee Middle School)

One response to “The Foundry (Maumee Middle School)”

1. 

   Derek Emery

   February 23, 2026

   Edit

   Backblast: February 23, 2026

   AO: Foundry

   PAX:
   Carmen Sandiego – Q
   Meatloaf
   Wario
   Spaulding
   Rudy

   Workout: EMOM

   FNG’s: none

   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 core principles of F3 are that it is always:
   1. Free of charge
   2. Open to all men
   3. Held outdoors, rain or shine, heat or cold
   4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
   5. Ends with a Circle of Trust

   Credo: Leave no man behind but leave no man where you find him

   Warm-up: Willy Mayes Hayes, goofballs, learning to fly/learning to land

   The “Thang”:

   Had to modify the workout due to the snow/ice. We did 5 exercises for a minute with a 5 merkin buy in for each exercise. The 5th exercise was always a 5 minute merkin and rest. We did this for about 7 rounds. Exercises would vary each time.

   American hammers
   Carolina dry docks
   Outlaws
   Jump squats

   Bear squats
   Walking lunges
   Side straddle hops
   Absolutions

   Nolan Ryan’s
   V taps
   Mountain goats
   Monkey Humpers

   High plank
   Burpees
   Flutter kicks
   Big boy sit-ups

   Arm circles
   Box cutters
   Al Gore
   Diamond pushups

   Little baby crunches
   Bonnie Blair’s
   Plank Jacks
   Mountain climbers

   Surprise! 15 flying squirrels

   Count-O-Rama: 5
   Name-O-Rama

   The Six – Meatloaf
   LDP3
   Ball of Man

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