Date: 2026-10-09
AO: The Driveway
Q: Flux ,
PAX: Flux, Play-Doh, Roulette, 2 percent, Landscape, Prestige FNGs: None
COUNT: 6
WARMUP:
– SSH IC
– Imperial Walkers IC
– Hillbilly IC
– Michael Phelps
– Little Bitty Arm Circles
– Moroccan Night Clubs
– Prying Air Squats
– Cherry Pickers
– Willie Mays Hays
– Windmills
– Cat/Cows
– Bird Dogs
– Super Man
– Dead Bugs
– Glute Bridges
– Kickstands
– Dirty Dogs
– Downward Dog
– World’s Greatest Stretch
– Child’s Pose
THE THANG:
Mobility Circuit – Stations (x2) (20min)
– Foam Roller Hip Opener
– Wall Dips
– Romanian Deadlifts or Bulgarian Split Squats
– Halos
– Step Ups and/or Calf Raises
– Bottoms Up Dumbbell Carry (Timer)
– Ball on the Wall
– Elastic Band Standing Abduction
MARY:
– LBCs
– Box Cutters
– Flutter Kicks
– Happy Baby
– Super Stretch
– Corpse Pose
– Deep Breath
ANNOUNCEMENTS:
Sign up for thegrunt. its a really fun way to honor our veterans on Nov 7th. Old Rag hike Oct 30/31 backpacking
COT:
Sometimes in F3 or in life in general, you are not quite sure what you are walking into. Maintain your strength and be flexible.
