The Foundry has a reputation for having really hard workouts and I didn’t want to disappoint. So I went against the advice of three wise men in Toxic, Ultraman, and Pancho and brought the Double Smoker back. Sorry Pancho that you had to endure this foolishness twice. 8 Pax, 1 FNG (Pancho’s 2.0 Dylan), and 2 Pups.
Here is how things went down:
Mosey around the parking lot with high knees, butt kickers, and carioca mixed in. Then grab a block for later. Circle up for a quick warm up before the pain began.
SSH 10x IC
IST 10x IC
Cotton picker 10x IC
Toy soldier 10x IC
Windmill 10x IC
The Thang or Double Smokefest
So today we combine the workouts Cindy XXX and my own version of Jonesworthy. I turned Jonesworthy into all cinderblock exercises. I decided to break the workouts down versus going completely through in succession. We performed one round of Cindy XXX and then performed a round of Jonesworthy. The beatdown and pain delivered went a little something like this:
Cindy XXX (Each round went up by 5 pull ups, 10 Merkins, and 15 squats)
10 Pull-Ups
20 Merkins
30 Air Squats
15 Pull-Ups
30 Merkins
45 Air Squats
20 Pull-Ups
40 Merkins
60 Air Squats
25 Pull-Ups
50 Merkins
75 Air Squats
30 Pull-Ups
60 Merkins
90 Air Squats
Jonesworthy (Each round the amount of curls, overhead press, and skull crushers decreased 16, 8, and 4.
80 Curls
40 Overhead press
20 Skull crushers
64 Curls
32 Overhead press
16 Skull crushers
48 Curls
24 Overhead press
12 Skull crushers
32 Curls
16 overhead press
8 Skull crushers
16 Curls
8 Overhead press
4 Skull crushers
Put blocks up. Mosey to launching point and Circle up for Mary:
Box cutter 15x IC
Crunchy Frog 15x IC
LBCs 10x IC
Recover Recover
Name-o-Rama
Announcements – changing of the guard on Monday at The Sword (come support Cherry Bomb) and come support Pancho for his VQ at Mad Scientist.
COT
Moleskin
Mumblechatter was present this morning but slightly less than normal. We were keeping the heart and respiratory rates up. Hard work was being put in by all.
We almost loss two PAX but everyone survived.
Great to see Rooter this morning. Hope the knee continues to heal up.
Always a pleasure to workout with you guys.
Until next time,
Cousin Eddie