Date: 2026-06-24
AO: The Driveway
Q: bogey ,
PAX: Play-Doh, bogey, Birdie, Flux
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MNC, MP, WM, WMH, DDog, Kobra Kai
THE THANG: Coupon Stations. Timer did loaded carries. Rotate stations upon timer return. 6 minute rounds with more exercises between rounds.
1 – battle ropes
2 – sandbag/med ball over shoulders (or coupon grave diggers) 3 – kettlebell or coupon shoulder shrugs (or ruck/sandbag hi-pulls) 4 – sandbag deadlifts (or coupon/kettlebell squats)
5 – gorilla rows/ single arm low rows
6 – timers: Loaded Carries length of parking lot and return – PAX Choice using the following coupons in any carry combination they can dream up: sandbags, med balls, kettlebells, ruck plates, dumbbells, blocks, etc
*Every 6 mins PAX stop what they are doing, grab a block, and perform: 20x OHPs, 10x merkins IC, 15x mountain climbers IC, and
20x coupon curls, 15x T-merkins, 15x shoulder taps IC
MARY: 30x toy soldiers IC
ANNOUNCEMENTS: 9/11 stair climb, harpers-ferry-ruck-float
COT: YHC talked about the importance of gratitude, gave thanks for the PAX, and thanks for the opportunity to work to become better men for our families and community. Great work men!
F3 The Capital 