Date: 2025-10-01
AO: thedriveway
Q: Play-Doh
PAX: SAAS, 2 percent, bogey, Flux, Hops, Prestige
FNGs: None
COUNT: 7
WARMUP:
SSH, WMH, F, MP, IBAC, Overhead Squats, Prying Goblet Squats
THE THANG:
– Coupon Swings, 10×10 EMOM
– 100m carry
– Coupon Bear Complex, x5
– 100m carry
– Coupon Lateral Throws, width of lot and back, l,r
– 100m carry
– Coupon Bear Complex, x5
– 100m carry
– Coupon forward throws width of lot, overhead throw back
MARY:
Coupon windmill, weight in low hand, x5, l,r
ANNOUNCEMENTS:
Last IPC Friday at thepatriot .
Extra credit at thedriveway Fridays, October 16-November 21. Get strong with a classic strength progression. Scalable to whatever you want, best to beginner. Just grab your coupon and join us!
COT:
Before F3, I treated fitness like a solo mission. I had my routine, my goals, and my limits. But what I’ve learned as a Q is that strength training takes on a whole new meaning when it becomes a team effort. It’s not just about how much I can lift—but how much we can carry together. Leading a group forces clarity. If I don’t explain the workout well, someone falls behind. That’s a reminder for life: strong communication builds stronger teams. Let’s train hard—but let’s train together, with purpose, with clarity, and with heart.
Special thanks to SAAS for Q coaching session!
Tags: thedriveway, SAAS, 2 percent, bogey, Flux, Hops, Prestige
F3 The Capital 