Date: 2026-03-20
AO: The Driveway
Q: Legacy ,
PAX: Strange Brew, Legacy, Hobbyhorse, Bone, Play-Doh
FNGs: None
COUNT: 5
WARM-UP / PREP (General,Ankles, Hips, Core)
– SSH
• Dave Kovar Long Strides
– Steve Maxwell Spinal Wave
– Steve Maxwell Thoracic Glide
– Steve Maxwell Infinity Hips
– Steve Maxwell Washing Machine
THE THANG:
BLOCK 1: CORE & LOWER BODY ARMOR
• Turkish Get-Up Progression (3 Sets x 2/side)
• Single-leg RDL (8/side – 3-sec eccentric)
• Bulgarian Split Squat (8/side – 3-sec eccentric)
BLOCK 2: UPPER BODY ARMOR
• Bent-over Row (8-10 reps)
• Half-Kneeling Overhead Press (6-8/side)
• Y-Raises (Active Rest – 1 set)
BLOCK 3: STABILITY & ECCENTRICS
– Copenhagen Plank (15-25 sec/side)
– Clamshell Plank (10 reps/side)
– Windmill (4-5/side)
– Steve Maxwell Spinal Wave – Dynamic
ANNOUNCEMENTS: leadership evening on 4/16; CSAUP Trifecta May/June
COT: YHC used to routinely clean 16kg KB— tried it the other day and it was challenging. Aging! But, instead of hurting myself trying to do more i the moment, I just chilled. I’m doing the thedriveway — Strength is a Skill! I want to get back to what I was -but I am being smart SYITG!
F3 The Capital 