The Foundry (Gateway Middle School)

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1. 

   Bourbon

   March 17, 2025

   03/17/2025 – Lucky 7’s:

   Date: 03/17/2025
   Time: 5:30 – 6:15 AM
   Location: The Foundry – Gateway Middle School, Maumee
   Q: Bourbon

   PAX: 14 PAX:
   Landslide
   Fat Amy
   Stark
   Huckleberry
   Rudy
   Dutch
   Spaulding
   Meatloaf
   Viper
   Coconut
   Photon
   Norm
   Thor
   Bourbon

   F3 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 Merkins

   Count-O-Rama and Name-O-Rama
   Learn about the 6: Dutch.
   Announcements.
   COT / Prayers and Intentions.

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