The Foundry (Gateway Middle School)
Date/Time
Date(s) - 03/01/2020
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.
Q: Chanel
Pax: Stark, Spaulding, Moana, Charmin, Huckleberry, Hannibal, Tai Guy
21
400 yard dash
20 Squat Thrusters with a cinder block
Back pedal 26.5 yards
Run 26.5 yards
1 lateral arm raise with 1 gallon of water in each hand
Back pedal 26.5 yards
Run 26.5 yards
19 squat thrusters…
Then repeato until you end up with 1 Squat thruster and 20 lateral raises.
Finish with 400 yard dash.
6: Charmin