The Foundry Circuit

Event Date

Jan 04, 2019


4 found a way to stay relatively dry at The Foundry.  Full disclosure: I had a general concept for the workout today but a lot of exercises were on the fly.  This is a pretty close approximation for what we did.

Warm-up

Circle up under cover in front of LFC

25 X SSH IC

15 X Toy Soldiers IC

12X Cotton Pickers IC

10 X Windmill IC

20 X Mountain Climbers IC

 

The Thang

Start with some block exercises

10 X Full Curl IC

10 X Shoulder Press IC

10 X Squat w/Paver IC

10 X Skull Crushers IC

10 X Rocky Balboa’s IC

 

Modified DORA.  First person was the timer, with three AMRAP exercise stations.  When timer returned rotate one.  Everyone rotated until we completed.

 

Round 1:

Timer: Bear Crawl out and back

Exercise 1: Dips

Exercise 2: Burpees

Exercise 3: Curls

 

The rest…is a mystery.  I think we completed about 6-8 rounds of various exercises with some repeatos. We did a quick recovery lap in the middle.  Know we did the following exercises:

 

Incline Mericans

Decline Mericans

SSH

Bent Over Row

Step Ups

Squat to Upright Row

Chest Press w/ Low Flutter

WWII’s

Skull Crushers

Timer also did Crab Walk, Lunge Walk, and Sprints

 

 

Mary

Box Cutter (Fescue)

Touch Them Heels (Kosar)

Pretzel Crunch (Caboose…big surprise)

Crunchy Frog (Dingo)

Freddie Mercury’s (Fescue)

Burpees (Kosar)

 

Recover, Recover

 

Moleskin

– Dingo completed the solo standard and still crushed the workout.  Gracie made sure to let everyone know she was there

– Noted Kosar’s multiple layers of gray attire.  Kosar also went Beast Mode and decided to do Burpees instead of the recovery lap.

– Caboose droppin’ knowledge on correct form for abs…it works

– Really appreciate the men who came out today, this had all the makings of a Sad Clown event.  Everyone had a chance to put in for their favorite exercises, which was good to mix things up.  A lot of lifting today, I expect to be sore tomorrow!

 

Fescue