The Foundry (Gateway Middle School)
Date/Time
Date(s) - 01/05/2020
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.
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