Date: 2026-09-04
AO: The Driveway
Q: Legacy ,
PAX: Legacy, Prestige, Play-Doh, Flux
FNGs: None
COUNT: 4
Okay, so like the power was out, which was kind of weird, and it made it even more chill than normal, and we are a pretty chill group. Thanks to whoever was running their Generac all-house generator because there is no complaining about F3 tunes when that thing is chugging.
WARMUP: ITS KIND A LIKE THANG IS WARMUP
THE THANG: Imperial Walker, hillbilly, Willie Mayes Hayes, LBAC. RVE with a sweep,
Steve Maxwell sequence washing machines sleeve pull, spinal wave, thoracic glide series
Dave Kovar sequence…. Approximately three minutes Connor McGregor, pretend slam ball, pretend samurai sword, uppercut, Willy maze surfer, pretend invisible, snow shovel, then arm whips
Hollow Body Sequence: hollow body and Superman holds– we did clinical hollow body holds for 20 seconds over to Superman hold 20 seconds–Times Three
Copenhagen plank and clamshell sequence; we did authentic Copenhagen interspersed with clamshell leg lifts–Times Two
We did five World War II
We finished with a couple series of “ Bogey“ hamstring pulls
MARY: 3 x prying goblet squats
ANNOUNCEMENTS: sept11stairclimb
COT: Many organizations keep a lot of people on the periphery. F3 is the opposite! Always be looking to bring guys in from the periphery.
TGU-ATERIA: Figuring that the Starbucks was out of power (which it wasn’t), we stayed and worked on TGUs. This may become a thing!
F3 The Capital 