The beautiful track and football field make this a great AO to push your limits. Foundry is gaining a reputation as the toughest AO in Black Swamp. Don’t say we didn’t warn you…
The Foundry (Gateway Middle School)
One response to “The Foundry (Gateway Middle School)”
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03/17/2025 – Lucky 7’s:
Date: 03/17/2025
Time: 5:30 – 6:15 AM
Location: The Foundry – Gateway Middle School, Maumee
Q: BourbonPAX: 14 PAX:
Landslide
Fat Amy
Stark
Huckleberry
Rudy
Dutch
Spaulding
Meatloaf
Viper
Coconut
Photon
Norm
Thor
BourbonF3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)Disclaimer
Warmup:
• Warmup with Motivators (7 to 1).
• Mosey around the track to the end zone/start line.Beatdown:
• Cones are placed at one end zone, then 20 yard line, 35 yard line, 50 yard line, 35 yard line, 20 yard line and end zone. Start and finish cone with five cones for exercises in between.
• PAX sprint to first cone and perform 7 reps of the exercise
• PAX sprint to second cone and perform 7 reps of the exercise
• PAX sprint to third cone and perform 7 reps of the exercise
• PAX sprint to fourth cone and perform 7 reps of the exercise
• PAX sprint to the fifth cone and perform 7 reps of the exercise
• PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise• Exercises:
o Carolina Dry Docks
o Merkins
o American Hammers
o Jump Squats
o Lt. Dans
o Burpees
o Flutter Kicks
o Diamond MerkinsCount-O-Rama and Name-O-Rama
Learn about the 6: Dutch.
Announcements.
COT / Prayers and Intentions.
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