Date: 2025-08-20
AO: thedriveway
Q: Play-Doh
PAX: Play-Doh
FNGs: None
COUNT: 1
WARMUP:
Side Straddle Hops
Windmills
Arm Circles
Overhead Reach Squat
Ultimate Stretch
Down Dog to Up Dog
THE THANG:
Grind Complex
Front Squat x 5
Bent Over Row x 5
Overhead Press x 5
Ruck 100m
Explosive Power Complex
Clean x 5
Push Pres x 5
Overhead Throw x 5
Ruck 100m
Repeat
MARY:
Grab a heavy and carry any way you want except with a “yoke” carry. Walk 200m, no dropping.
ANNOUNCEMENTS:
None
COT:
So as we move through our day, let’s remember this: In lifting, the explosive lifts give us that rush, that burst of energy—but it’s the grind that builds the true foundation, the strength that carries us through the long haul. Celebrate the victories, but don’t be afraid of the grind. It’s that effort, those small, persistent pushes, that create the foundation for everything else.
Tags: thedriveway, Play-Doh
F3 The Capital 