Date: 2026-07-10
AO: The Driveway
Q: Play-Doh ,
PAX: Fish Fry, Moderator, Play-Doh, Tariff, Lazlo, Cedar, Legacy FNGs: None
COUNT: 7
WARMUP:
– Windlass Primer: Short-Foot/Arch Dome, Slow-Motion Eccentric Heel Raises, Ankle Circles. – Hip Circuit: Prying Goblet Squat, 90/90 Switches, Adductor Rock Backs, WGS. – Shoulders: Arm Bars, IYTWs
THE THANG:
Phase 1: The Base (Ankle Armor)
– Heel Walks (1x20Y)
– Toe Walks (1x20Y)
– Tibialis Raises (2×15)
– Calf Raises (2×15)
Phase 2: The Prime (Neural & Lateral)
– Copenhagen Plank: 2x30s L/R (Static Hold)
– KB Windmills (2×3–5 L/R)
Phase 3: The Meat (Hips & Hammies Superset)
Superset the same leg, then switch x 2:
– Contralateral Bulgarian Split Squat (2×8–10 L/R) – 4-sec eccentric. – Contralateral Single-Leg RDL (2×8–10 L/R) – 4-sec eccentric. – Single Leg Long-Lever Hamstring ISO (2×30–45s L/R).
Phase 4: Upper & Flush
– Scapular Push-Ups: 2×10
– Gorilla Rows: 2×10 L/R
MARY:
Neck: Packing & 4 way isometric holds
ANNOUNCEMENTS:
– Kettlebell workout at capital-montessori-kettlebell-club Saturday @ 0700 – the_night_owl to be hosted in Glen Echo Thursday. See channel for details. – Ruck & Float
– 9/11 Stair Climb
COT [Revised for Publication]:
YHC saw a guy at the gym who looked like an NFL tight end in his prime—massive, shredded, and moving heavy weight. But when he tried to hold a single-leg plank, his entire frame started quaking under the rotational stress. To his credit, he didn’t quit; he was pushing his absolute limits. But it proved that true durability doesn’t come from the big show muscles. It depends on the deep stabilizers that manage torque.
The same is true for our lives. It’s easy to look unshakeable when we have perfect, stable footing. But life hits us sideways, forcing us to stand on one foot through a sudden crisis or personal loss. If we haven’t quietly conditioned our internal stabilizers—our character, our faith, and the accountability of this circle—we shake apart when the ground shifts.
Like we do at the thedriveway, don’t just train for the predictable lines. Push your limits in the quiet, unseen spaces. Build the internal stability your family and this Pax will need.
F3 The Capital 