The Foundry (Gateway Middle School) – Trevor Miller

“8 Track” – IPC 2025 – Week 2
IPC Week 2 was a challenge, and lots of sore backs and shoulders later this week. Thanks to all who came out to give and a try and special thanks to those men who came out early to support their F3 brothers.

Canteen
Mile High
Meatloaf
Big Spoon
Echo
Viper
Waldo
Purdy
Photon
Fat Amy
Rudy
Landslide
Arcy
Coconut
Norm – Q

The Thang
Workout consists of 8 rounds with each round starting with a 400-meter run
Odd-numbered rounds: Perform stationary exercises
Even-numbered rounds: Perform movement exercises

Start the timer
Round 1
Run 400 meters
Perform 20 Cleveland Rocks

Round 2
Run 400 meters
200-foot Coupon Lunge Walk

Round 3
Run 400 meters
30 Manmakers (Blockees)

Round 4
Run 400 meters
200-foot Redrum bunnies (Reverse Murder Bunnies)

Round 5
Run 400 meters
40 Thrusters

Round 6
Run 400 meters
200-foot Crawl Bears

Round 7
Run 400 meters
50 Kettlebell Swings

Round 8
Run 400 meters
200-foot Burpee Broad Jump

Stop timer after crossing the finish line