The Foundry (Gateway Middle School)

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

1. 

   Mike “Photon” Bauer

   February 20, 2025

   Backblast: February 17th, 2025

   AO: The Foundry – Gateway Middle School – Maumee, OH

   PAX:
   Q – Photon
   Coconut
   Meatloaf

   Workout: The Grok

   FNG’s: N/A

   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

   Warmup: In cadence

   SSH: 20 (2 is 1)
   Windmills Potato Pickers: 10 (2 is 1)

   The “Thang”:

   Perform 5 Squats
   Lunge walk out 20 Yards
   Perform 5 Squats
   Bear Crawl Back
   Repeato, increasing number of squats by 5 each round

   After every 2nd round, 100 yard out and back sled push with one PAX pushing and other PAX riding in stationary bear crawl position. Flapjack at 100 yards.

   Ended with:
   Count-O-Rama: 3
   Name-O-Rama

   The Six – Meatloaf

   LDP3

   Ball of Man

   Spreadsheets from the Gloom: 0F wind-chill, with a layer of ice on everything. The entire beatdown was performed on the football field in the snow due to the track being unusable. This beatdown was an audible after the original exercise idea was axed due to it seemingly being impossible, but it wasn’t terrible overall. Too much repetitive legs as a result of my shoulder injury…I’d change up exercises or MOTs the next time around. That said, the sled push was awesome. Meatloaf and Coconut crushed it every time, trudging through the 100 yards of snow without stopping each and every rotation. Unfortunately, it only worked due to the small number of PAX. Will consider running a modified version of this again in the future. Would like to give it a go without the flu symptoms.

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