Date: 2026-08-12
AO: The Driveway
Q: Trademark ,
PAX: 2 percent, Trademark, Peaches, Play-Doh
FNGs: None
COUNT: 4
EC: TG10
WARMUP: – Side straddle hop
– Front straddle hop
– Arm circle
– Circle arm
– Willie Mays Hayes
– Michael Phelps
– Windmills
– Dead bugs
– Bird dog
– Child’s pose
– Cobra Kai
THE THANG:
Round 1, reps: 10, 8, 6, 4, and 2.
– deadlift
– clean
– goblet squat
– curls
– upright row
Break: Weighted Carry
Round 2, EMOM
1. Odd Minute: 10 coupon swings, 5 overhead presses.
2. Even Minute: 10 coupon swings, 5 standing chest press.
Break: Weighted Carry
MARY: 90-90, Dead Bug, 1-minute hang.
ANNOUNCEMENTS: – 9/11 Stair Climb
– Extra Credit
– Overnight Ruck
– Night Owl
– Downtown Happy Hour
COT: prayers for those who are taking care of others. May they have the strength to carry the burdens laid before them.
F3 The Capital 