The Foundry (Gateway Middle School)
Date/Time
Date(s) - 02/09/2020
6:00 am - 7:00 am
The Q:
Stark
Location
Gateway Middle School
Categories
Using the Iron Pax Challenge as the spark, The Foundry is an AO designed to help provide a tremendous push and systematically track progress for PAX members. This AO will have 8-12 week “seasons”. Workout Q’s will design a #RAK beatdown with a measurable component (AMRAP, complete for time) and pre-blast it. Results will be recorded, and the workout will be repeated 4-6 weeks later for comparison sake.
All PAX are welcome regardless of fitness levels. The workouts are meant to push anyone of any fitness level way out of their comfort zone and get better. No man will be left behind and no man will be left where we found him.
The pre-blast makes sure everyone knows what they are in for and also allows for those who can’t make it to Black Ops the beatdown at a place and time of their choosing.
The Spire
QIC: Jimmy Dean
PAX: Jimmy Dean, Stark, Spaulding, Huckleberry, Ponzi, Hannibal
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for
Always an honor to lead this group of men! Aye!
THE THANG: Bring a standard cinder block.
AMRAP for 45 minutes: Start on one side of the football field, perform the first set of exercises, run across the short length of the football field, stop midway to do 5 thrusters.
Perform the next set of exercises on the far side of field, run back stopping midway for 5 more thrusters, perform the next set of exercises on the starting side of field, etc.
2nd round was half the exercises (rounded up) and 10 thrusters.
Exercises:
10 8ct Body Builders (plank jack at bottom of merkin)
20 Mountain Climbers (2 is 1)
30 Big Boy Sit-ups
40 Hand-release Merkins
50 Lt Dans
60 Klinger Kicks (2 is 1)
70 Squats
80 Towel Hops (1 is 1)
90 LBCs
100 SSH (1 is 1)
90 American Hammers (2 is 1)
80 Mummy Kicks (2 is 1)
70 Hello Dollys
60 Gas Pumps
50 Jump Squats
40 Diamond Merkins
30 Crunchy Frogs
20 Plank Jack Shoulder Taps (2 is 1)
10 Burpees