YHC filled the empty Q spot at the Foundry less than a day earlier. Upon waking up to the pitter patter of rain on the roof, YHC was thinking that was a bad idea. Then the phrase “rain or shine” came to mind, and all was better. The rain actually held out for the most part.
Six veteran Foundry F3 men gathered near the Shovel Flag at 0530 and heard the disclaimer, followed by a mosey to the track for the warmup:
SSH IC x 31
IW IC x 15
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Arm Circles IC x 20
Partner Up for Four Corners
Starting at first turn of the track
10 Carolina Wine Mixers IC x 10
Sprint to next turn
Partner Derkins IC x 10
Sprint to next turn
Merkins IC x 10
Sprint to final turn
Partner Derkins IC x 10 (Flap Jack from second turn)
Mosey to road on the way to the Foundry
Starting at first light post, 5 squats. Run to next light post and complete 10 squats, and continue to increase by 5 each light post. Continue up to 30 squats at Foundry.
Stations
Stay partnered up
Station 1 – Pullups AMRAP
Step Ups – AMRAP
Run to bike path, 5 burpees, run back (Timer)
3 Burpee Bataan Death March
Indian Run on Bike Path. Last man drops off for 3 burpees and sprint to front. Complete one lap, approximately one mile.
Return to Foundry for Rinse and Repeat of Stations.
Indian Run back to the Track. 100 meter sprint, then mosey back to the flag.
Mary
Flutter Kicks IC x 20
Hello Dolly IC x 15
Times Up
COT
Count off, Name-o-rama, Announcements, Intentions, and Closed with a Prayer.
Thanks for posting at Fracsac’s Foundry!
SYITG!
