The Foundry (Gateway Middle School)

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Date/Time
Date(s) - 01/05/2020
6:00 am - 7:00 am

The Q:
Stark

Location
Gateway Middle School

Categories

Tags:
boot camp, Maumee


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.

1 reply
  1. Anonymous
    Anonymous says:

    1/5/2020
    Q: Meatloaf
    PAX: Romano, Stark, Hannibal, Pacer, Ponzi

    Beatdown: Begin at one end of a football field, exercises moving between each end zone, multiple exercises in each end zone.

    Begin:

    Gasser – Hard run to other end zone and back (200 yards)
    10 burpees
    Karaoke to other end zone
    20 LT Dan’s
    Half Gasser – Hard run 100 yards
    30 Kettle Bell swings
    Lunges 100 yards to other end zone
    40 Merkins
    Half Gasser
    50 Big Boy Sit Ups
    Run Backwards 100 yards
    50 Flutter Kicks
    Half Gasser
    40 KB/Block curls
    Karaoke 100 yards
    30 Little Baby Crunches
    Half Gasser
    20 Burpees
    Run Backwards 100 yards
    10 LT Dan’s
    Half Gasser
    50 Air Squats
    Full Gasser
    50 Merkins

    COT: Great to have the gift of life and share it with F3 Brothers
    Full Gasser
    DONE

    Reply

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