Date: 2026-03-11
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Play-Doh, Bone
FNGs: None
COUNT: 3
WARMUP:
– 20 SSH
– 15 Dead Bugs
– 10 Bird Dogs (each side)
– 5 I, Y, T, Ws (each letter)
– 15 Glute Bridges
– 10 Plyo Merkins
– 5 Goblet Squats (2 up, 2 down)
– 10 Scapular Merkins
THE THANG:
2 Rounds of 3 Payloads (25 min target)
– Payload 1: Grip & Power:
– The Kill: 25 Heavy Kettlebell Swings, performed unbroken or with a single break. – The Carry: Farmer’s Carry.
– Payload 2: Restricted Breathing:
– The Kill: 5 Push Press (Right) + 5 Push Press (Left), followed by 5 Rows (Right) + 5 Rows (Left). – The Carry: Zercher or Bear Hug Carry.
– Payload 3: Anti-Lateral Flexion:
– The Kill: 10 KB/Sandbag Plank Pull-Throughs (each side) + 10 Hand-Release Merkins. – The Carry: Suitcase Carry (per side).
MARY:
– 30-second Hollow Hold.
ANNOUNCEMENTS:
– Boneathon, Murph Challenge
F3 The Capital 