Date: 2026-09-25
AO: The Driveway
Q: Play-Doh ,
PAX: Flux, Landscape, Play-Doh, citrus
FNGs: None
COUNT: 4
WARMUP:
– IW, HB, WMH
– Heel Walks: 1 set x 20 yards
– Toe Walks: 1 set x 20 yards
THE THANG:
– Ankle Circles: 1 set x 5 reps L/R
– Prying Goblet Squat: 1 set x 3 reps
– 90/90 Hip Switches: 1 set x 12 total switches
– Adductor Rock Backs: 1 set x 5 reps L/R
– Half-Kneeling Hip Flexor Rocks: 1 set x 5 reps L/R
– World’s Greatest Stretch (WGS): 1 set x 5-second hold L/R
– Dead Bug: 1 set x 12 reps L/R
– Scapular Push-Ups: 1 set x 12 reps
– Turkish Get-Ups (TGUs): 2 sets x 2 reps L/R (Standard) or 1 set x 5 reps L/R (Proficient) – Static Copenhagen Planks: 2 sets x 30-second hold L/R
– Contralateral Bulgarian Split Squat: 2 sets x 8–10 reps L/R – Contralateral Single-Leg RDL: 2 sets x 8–10 reps L/R
– Single Leg Long-Lever Hamstring ISO: 2 sets x 30–45 second hold L/R – Half-Kneeling Bottoms-Up KB Press: 2 sets x 5 reps L/R
– Bent Over Row: 2 sets x 10 reps L/R
MARY:
– Suitcase Carry: 2 sets x 20 yards L/R (or Suitcase Step-Up: 2 sets x 8–10 reps L/R)
ANNOUNCEMENTS:
ironpax
Old Rag Hike Coming Up
COT:
YHC reflected on importance of those quiet, relaxed, unstructured times with 2.0s. Conversations open up in ways they rarely do during the harried press of the daily grind.
