Date: 2025-09-17
AO: thedriveway
Q: bogey
PAX: Play-Doh, 2 percent, Bone, Hops, Flux
FNGs: None
COUNT: 6
WARMUP: SSH, IW, HB, MP, MNC, DQ, WMH, DDog, Kobra Kai
THE THANG: Circuit Workout (3 rounds)
Buy-in for each round: hand walkout to merkin, burpees, blockees, or *man-makers (using dumbbells: 1 rep = merkin on dumbbells to single arm row L/R to burpee standup with curl to OHP)
Round 1: warm-up round using block/coupon
Rounds 2-3: PAX CHOICE – add-in dumbbells, sandbags, KBs. PAX have the option of scaling (up and/or down) weights and reps as wanted. For example, increase weight while lowering rep count; or, lower weight while increasing rep count.
OHP
Curls
Low Row
KB/coupon swing
Over shoulders (sandbag or sand kettlebell), or coupon grave diggers with block Deadlift or squat with sandbag/coupon/etc
KB/coupon shrugs or hi-pulls
Cash-out after each round:
20x merkins
10x mtn climbers IC
10x shoulder taps IC
MARY: 30x flutter kicks IC with coupon or sandbag overhead hold
ANNOUNCEMENTS: IPC Friday, Bone-a-thon next year, Play-Doh EC ladder strength training starts mid-October on Fridays
COT: A career milestone is approaching next year and is weighing on YHC. This milestone is coming, and it’s a good thing, but this is still a change for YHC. Change is not always easy, and YHC is working on facing it head-on. YHC credited F3 and the PAX for being there for him through other changes and challenges in life and YHC re-affirmed his commitment to the PAX to be there for them. Thank you, men.
Tags: thedriveway, Play-Doh, 2 percent, Bone, Hops, Flux
F3 The Capital 