Date: 2026-04-17
AO: The Driveway
Q: Legacy ,
PAX: Play-Doh, Legacy, bogey, Strange Brew
FNGs: None
COUNT: 4
Preblast: The Driveway Mobility
Date: Friday, April 17
Time: 0530
Where: thedriveway – https://www.google.com/maps/search/?api=1&query=38.9101,-77.1467 Event Type: Mobility
Q: Legacy
HC Count: 3
HCs: Legacy Strange Brew Play-Doh
Bring a yoga mat and appropriate coupons
Note for Gorilla Rows you might want 2x coupons of same weight
WARM-UP / PREP (General,Ankles, Hips, Core)
– Ankle Walks
• Dave Kovar Long Strides
– Steve Maxwell Spinal Wave
– Steve Maxwell Thoracic Glide
– Steve Maxwell Infinity Hips
– Steve Maxwell Washing Machine
– The Sweater
THE THANG:
BLOCK 1: CORE & FULL BODY BODY ARMOR
• Turkish Get-Up Progression (3 Sets x 2/side)
BLOCK 2: RDL BULGARIAN SEQUENCE
• Single-leg RDL (8/side – 3-sec eccentric)
• Bulgarian Split Squat (8/side – 3-sec eccentric)
BLOCK 2: UPPER BODY ARMOR
• introducing Gorilla Rows as a substitute for Bent-over Row (8-10 reps); we crowd-sourced the coaching points — thank you Play-Doh for the help!
BLOCK 3: STABILITY & ECCENTRICS
– Copenhagen Plank (15-25 sec/side)
– Steve Maxwell Spinal Wave – Dynamic
ANNOUNCEMENTS: Q Trifecta May/June; New Kettlebell AO!!!!!’
COT: Anti-Aging advice from Dave Kovar (1988 U.S. Martial Arts Champion (Heavyweight Division)— as you age, you can maintain the intensity; it’s the volume you have to watch. This is a double-edged sword but there is an interesting upside — late in your respect period you can get most of the workout you need in a short amount of time! SYITG!
F3 The Capital 