For The Foundry workout this morning we set out to give the PAX a full body workout that was both challenging and variable. With that goal in mind, Fructose and I put in several months of planning over the last three days and came up with the Foundry Roulette concept. Lucky for us the roulette wheel was expandable (not really luck…it was the 1,000 hours of planning time). We loosely planned on around 12 PAX, but as the clock struck 0530 we had 18!
PAX: Pelican, Uncle Rico, Milton, Jewel, Peach, Valdez, Hush Puppy, Gisele, Holy Roller (R), Focker, Jolly Rancher, Cochran, Brown Water, Fungi, Crockpot, Bulletin (R), Dauber (Co-Q), Fructose (Co-Q)
The weather was perfect for a heavy with low forties temperature, light fog and a little drizzle on and off. To get the blood pumping, Fructose led the PAX on a brief mosey (For those who may not know, a Fructose mosey is an all out sprint for most of us). Dauber hung back to reset the roulette wheel for the full 18 PAX. We then circled up around the roulette wheel for COP with 20x SSH, Michael Phelps, 9x Slow Grass Grabbers, and Kendra Newmans.
Now on to the main thang – Foundry Roulette. This was a Tabata-style workout with everyone doing the same exercise together. Each of the 18 PAX were circled up with a coupon in front of them. In addition, there were five extra weights spaced out around the circle which gave the PAX extra credit opportunities. Extra weights: 45lbs sandbag, ~50lbs duck-taped sandbag, 40lbs fill bag, 2x 45lbs plates. Just for extra fun, a 65lbs total weight curl bar was placed in the middle of the circle available to any PAX at any time on any exercise. Fructose and I alternated calling out an exercise for the Tabata which were completed as 1:25 AMRAP, 0:20 rest, x2 sets of each exercise. Fructose focused on upper body, while I hit legs and abs. At each rest, the PAX rotated around the roulette wheel clockwise. Exercises: Fructose – Curls; Dauber – Squats; Fructose – Chest Press (elbows tight!); Dauber – Flutter Kicks (woof); Fructose – Bent Over Rows; Dauber – Lunges; Fructose – Skull Crushers (i.e. Dauber takes break to snap pictures); Dauber – Big Boys; Fructose – Shrugs; Dauber – Step Ups
We had planned on a “burn out” at the end, but because Dauber talks too much the roulette wheel started spinning a little late. We completed the last step up at 0615, so quickly returned the coupons and met at the flag. After count-arama and name-arama, announcements were made (1917 Ruck tonight, January Ruck Friday, upcoming F3 awards night…which is a real thing). We then came together for COT with two intentions verbalized. Fructose gave thanks for the RyleighStrong showing yesterday and the motivation and strength of Ryleigh. We ended with a prayer to St. Peregrine (patron saint of persons suffering from cancer) for strength and healing for Leah Philiips. As we broke the circle, Crockpot approached someone moving (not stealing) Fructose’ curl bar and may have headlocked him for a future workout…absolutely no one can headlock randoms like Crockpot. Thanks for the great showing today…it was humbling for us to lead! – Fructose & Dauber
F3 Louisville 