Date: 2026-03-27
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Fish Fry, Bone, Legacy, Play-Doh
FNGs: None
COUNT: 5
Warm-up:
• THE WINDLASS PRIMER:
◦ Toe Fan & Grips: 1 Set x 10-sec Hold
◦ Slow-Motion Heel Raises: 1 Set x 10 Reps
◦ Ankle Circles: 1 Set x 5 Reps L/R
• HIP CIRCUIT:
◦ Prying Goblet Squat: 1 Set x 6–8 Reps
◦ Lateral Rocks: 1 Set x 8–10 Reps Total
◦ Half-Kneeling Hip Flexor Rocks: 1 Set x 8–10 Reps L/R
• CORE/SCAP Activation:
◦ Dead Bug: 1 Set x 8–10 Reps L/R
◦ Scapular Push-Ups: 1 Set x 8–10 Reps
The Thang:
Phase 1: The Base (Ankle Armor)
• Heel Walks: 1 Set x 20 Yards
• Toe Walks: 1 Set x 20 Yards
• Calf Raises: 2 Sets x 15 Reps (Toes Dorsiflexed Slow, 2-sec pause at top)
Phase 2: The Prime (Neural & Lateral)
• Turkish Get-Ups (TGUs): 3 Sets x 2 Reps L/R
• Hybrid Clamshell Planks: 2 Sets x 10 Reps L/R
• Static Copenhagen Planks: 2 Sets x 30 Second Hold L/R (Short or Long Lever)
Phase 3: The Meat (Hips & Hammies Superset)
• Superset the same leg, then switch x 2.
◦ Contralateral Bulgarian Split Squat: 2 Sets x 8–10 Reps L/R (load opposite hand)
◦ Contralateral Single-Leg RDL: 2 Sets x 8–10 Reps L/R (slow, load opposite hand) ◦ Single Leg Long-Lever Hamstring ISO: 2 Sets x 30–45 Second Hold L/R
Phase 4: Upper & Flush (Rotational/Metabolic)
• Kneeling KB Press: 3 Sets x 8 Reps L/R
• Bent Over Row (Hip Row): 3 Sets x 10 Reps L/R
• KB Windmills: 3 Sets x 3–5 Reps L/R (Low Windmill if elbow is noisy)
ANNOUNCEMENTS:
ignite – thedriveway mini-convergence this Wednesday at ignite. SYITG!
Boneathon coming up end of May. Waiver is coming soon.
COT:
YHC learns so much from fellow
PAX. Thank you to Fish Fry for sharing the Wall Sit + W-Raise. Look forward to exploring more compound isometrics in future beatdowns. Who else has a ‘garage secret’ they can bring to the circle next week? Another reason to get out of the garage and work out with fellow HIMs. Shared exercise knowledge and wisdom can raise all of our 1st F games, helping to prepare us to be better selves in and out of the gloom.
F3 The Capital 