The Foundry (Gateway Middle School)

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Date(s) - 03/22/2020
6:00 am - 7:00 am

The Q:

Gateway Middle School


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. Jay “Thai Guy” Solarik
    Jay “Thai Guy” Solarik says:

    Q: Jay “Thai Guy” Solarik
    3/22/20 @ 6 a.m.
    The Foundry
    IN-PERSON: Sipe’s “Guns Out”

    1. Rick “Huckleberry” Thielen
    2. Chris “Charmin” Tracey
    3. Bill “Hannibal” Stark
    4. Q: Jay “Thai Guy” Solarik

    Q: Thai Guy

    F3 (Fitness, Fellowship and Faith)

    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    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):

    The Thang:
    Warm Up In Cadence:
    1. Next Exercise is………
    2. Exercise Position….Move
    3. In Cadence
    4. Exercise
    5. Halt
    6. Recover

    22-Side Straddle Hops

    45 Minute AMRAP
    If you finish all 4 rounds then go back to the start and keep going.

    ROUND 1:
    • 5 laps around the track
    • 30 single arm hammer curls (2 is one) using 25# dum bells
    • 25 HR Merkins
    • 50 LBC’s

    ROUND 2:
    • 3 laps around the track
    • 15 single arm hammer curls (2 is one) using 25# dum bells
    • 20 HR Merkins
    • 50 LBC’s

    ROUND 3:
    • 3 laps around the track
    • 20 Diamond Merkins
    • 15 HR Merkins
    • 50 LBC’s

    ROUND 4:
    • 1 lap around the track
    • 20 Diamond Merkins
    • 10 HR Merkins
    • 50 LBC’s

    Circle of Trust:
    1. Count Off (1- 4)
    2. NOR
    3. Six was Bill “Hannibal” Stark
    4. Asked for Announcements and Prayer Intentions
    5. Prayer

    Concluded at 7 a.m.


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