Date: 2026-03-18
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Play-Doh, Deliverance, Flux
FNGs: None
COUNT: 4
WARMUP:
– SSH x 20 (IC)
– Dead Bugs x 15 (IC)
– Bird Dogs x 10 each side (OYO)
– Band Pull Aparts x 15
– Glute Bridges x 15 (IC)
THE THANG:
Buy-In (10 min)
– Protocol: EMOM 10 (Every Minute On the Minute)
– Work: 1-Arm KB Swing – 10 total swings alternating l,r
THE Thang
6 Rounds
– Single-Arm Rows x 5 l,r
– Single-Arm Thrusters x 5 l,r
– Loaded carry 1/3 way around the loop
MARY:
– KB Plank Pull-Throughs x 10
– Hardstyle Plank 15s MAX tension
– Windmills
ANNOUNCEMENTS:
– Murph Challenge Memorial Day
– Boneathon end of May
– Convergence coming up
COT [revised for publication]:
YHC was struck by the ending of the Iliad. The epic closes not with the sacking of Troy or the death of Achilles, but with the release of his rage. He yields to the supplication of Priam—the father of his nemesis, Hector. Achilles’ greatest victory wasn’t on the battlefield; it was the moment he mastered his own anger to show mercy to an enemy. Real strength isn’t just the power to dominate; it’s the discipline to know when to lower the shield and lead with a human heart.
F3 The Capital 