Back Blast – Foundry “Heavy” – 04/06/2022

Preblast was important for this “heavy” workout at the Foundry, which turned out to really not be a heavy at all. In all fairness, this was no secret.


  • Focker
  • Dot (R) (see more on this below)
  • Cochran
  • Brown Water
  • Timeshare
  • Jolly Rancher (Q)

Time was called and disclaimers provided. We said goodbye to the runners and then set out for a quick mosey up to the front lot.


Standard set, including:

  • Downward Dog + Runners Stretches
  • SSH
  • Toy Soldiers
  • Abe Vigodas

Thang 1 : Mt. Mercy Mile

We started at the telephone pole and the goal was to go all the way down Mt. Mercy increasing rep counts for a set of exercises at each pole. On the way down we did Merkins and Groiners and on the way back we did Squats and Broad Jumps. In all, there’s 10 telephone poles. So that’s basically 55 reps of each of these four exercises.

Thang 2 : 11s

We stayed in the front lot for this one. Big Boy Sit-ups on the right side and Bobby Hurry’s on the left side – shooting towards the basketball goal, that doesn’t have a rim or a net. Odd…must be budget cuts at the church.

Thang 3 : Jack Webb

We then went to the back of the school at the portico for a little jack webb of 1:4 rep counts with Step Ups or Box Jumps for the low count and Dips for the high count. All in I think most made it to 6:24 rep count.

We then went the long lap back around campus to the flags.


Few minutes left so we knocked out some core work with Gas Pumps, Flutterkicks, American Hammers and a Superman Hold for time.


Countarama, namearama, announcements, and intentions. Here we learned that Dot has earned the (R) next to his name – we all were stunned as this stud doesn’t look a year over 40 and was killing it the entire morning. Silent assassin for sure and an F3 Louisville OG, too – one that I hope to see more of in the coming months.

Focker also lifted up his niece, Madeline, who is 4-months old and is being listed for a heart transplant. Having walked that road before, I know this family needs all of our prayers.

All in it was a great morning. Appreciate the opportunity to lead and get more better with the men of F3 Louisville that got stuck at home during Spring Break.

Jolly Rancher out!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: