Date: 2026-07-31
AO: The Driveway
Q: Play-Doh ,
PAX: Flux, Moderator, Play-Doh, Bone, Prestige, Kodak, Vila
FNGs: None
COUNT: 7
WARMUP:
• Joint Warm-Up: Slow-Motion Eccentric Heel Raises (1×10 / 2-sec down), Ankle Circles (1×5 L/R).
• Hip Circuit: Prying Goblet Squat (1×3), 90/90 Switches (1×12), Adductor Rock Backs (1×5 L/R), Half-Kneeling Rocks (1×5 L/R), World’s Greatest Stretch (1x5s L/R). • Core/Scap: Dead Bug (1×12 L/R), Scap Push-Ups (1×12).
THE THANG:
P1: THE BASE (Ankle Armor)
• Heel Walks (1x20Y)
• Toe Walks (1x20Y)
• Tibialis Raises (2×15 / Slow and controlled)
• Calf Raises (2×15 / 2-sec pause)
P2: THE PRIME (Neural & Lateral)
• Copenhagen Plank: 2x30s L/R (Static Hold).
P3: THE MEAT (Superset x 2)
• Superset same leg, then switch:
• Contralateral BSS (2×8–10 L/R / Load opp. hand; 4 sec eccentric).
• Contralateral SLRDL (2×8–10 L/R / Slow, touch ground; 4-second eccentric count). • Single Leg LLHISO (2×30–45s L/R / 15° knee bend).
P4: UPPER & FLUSH
• Upper: Half-Kneeling Bottoms-Up KB Press (2×5 L/R), Bent Over Row (2×10 L/R / Pull to hip). • Flush: Suitcase Step-Up (2×8-10 L/R).
MARY:
Z sit and Child’s Pose
ANNOUNCEMENTS:
– boneathon
– Ruck and Float tomorrow
– sept11stairclimb
– Volunteer tomorrow evening @ ignite. Let Kodak know if you are available. – No capital-montessori-kettlebell-club tomorrow.
– Play-Doh is out next week.
COT:
YHC wants to thank the PAX for their patience and good cheer despite my repeated 0535 launches 🙄. Your reliability and punctuality have inspired YHC to treat 0525 as the new 0530 moving forward. TClaps to the men who hold the line.
F3 The Capital 