The Foundry (Gateway Middle School)
Date/Time
Date(s) - 03/08/2020
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.
F3
Q: Rick “Huckleberry” Thielen with Woodstock and Spaulding as “Tri-Q’s”
3/8/2020 @ 6 a.m.
The Foundry, Maumee
PAX:
Charmin
Woodstock
Spaulding
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
Circle Up and Count Off (1-4)
FNG (Friendly New Guy): None
The Thang:
Required equipment: 2x 25-35 lb. cinderblocks, dumbbells, kettlebells, etc.
Each groups requires a total of 400 points to complete. After completing group 1 move on to group 2. Set breakdown:
100 points
2 block fireman’s carry 100y or
1 block 200y run
90 points
2 block fireman’s carry 100y or
1 block 200y run
80 points
2 block fireman’s carry 100y or
1 block 200y run
70 points
2 block fireman’s carry 100y or
1 block 200y run
60 points
2 block fireman’s carry 100y or
1 block 200y run
Then move on to group 2 with same point break down
This is how you get points in each Group
Group 1:
1 point for each Jump squat
1/2 point each Merkin
1 point each clapping plyo Merkin
Group 2
1 point jump lunge (bonnie blair) 1 is 1
1/2 point single weight bent over row
1 point double weight bent over row
Results:
Spaulding 33:08
Woodstock 35:18
Charmin 37:45
Huckleberry 39:13
Circle of Trust:
Count Off (1-4)
NOR
Since there were just 4 of us and we all know a lot about each other, we had some general sharing of current events that included the coronavirus.
Ask for Announcements and Prayer Intentions
Prayer
Concluded at 7 a.m.
Second F at Momma C’s:
Spaulding
Woodstock
Charmin
Huckleberry