Date: 2025-06-25
AO: thedriveway
Q: bogey
PAX: Lucius, Legacy, Flux, Prestige, Papi, Hops
FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, MP, WM, WMH, CP, DDog, Kobra Kai
THE THANG:
TheDriveway Circuit Workout (3 rounds)
Buy-in: burpees, blockees, or *man-makers (using dumbbells: 1 rep = merkin on dumbbells to single arm row L/R to burpee standup with curl to OHP)
Round 1: warm-up round using block/coupon
Rounds 2&3: PAX CHOICE – add-in dumbbells, sandbags, KBs, meds balls. PAX had the option of scaling (up and/or down) weights and reps as wanted. For example – increase weight while lowering rep count; or, lower weight while increasing rep count.
OHP
Curl
KB/coupon swing
Low Row
Forward toss sand med ball/sandbag (Rd 1)
Over shoulders (sand med ball/sandbag) or coupon grave diggers (Rd 2&3) Deadlift or squat sandbag/coupon/etc
KB/coupon shrugs
After each round, perform the following, IC:
merkins
mtn climbers
shoulder taps
Cash-out: flutter kicks IC with coupon/med ball/sandbag overhead hold
Coupon Options:
Sandbags – 40#, 60#, 80#
Med ball- 40#, 60#, 80#
KB – 35#, 44#, 53#
Dumbbells – 10#, 20#, 25#, 30#
Blocks
MARY: Flutter kicks IC with overhead coupon hold
ANNOUNCEMENTS: ruck and float, ruck-only AO Thursdays 0600 at horizon-ao, 1stF & 3rdF workout Thursdays at new Nottingham AO, see announcements channel, GORUCK Christmas in July sale
COT: F3’s regular beatdowns challenge the PAX, and the PAX like challenges. The F3 HIM openly and willingly invites pain and suffering into his life because he knows adversity is the crucible for an F3 HIM, and adversity can be a powerful force for transformation. Dedicated strength training can be an important part of this journey.
Today’s beatdown was borrowed from a set list that YHC uses in his own driveway at home on Saturdays and/or Sundays. These driveway workouts are held in the light of day. And yes, YHC’s neighbors think this is crazy.
So, naturally, YHC was called to share this driveway beatdown with fellow PAX!
An AO dedicated to moving weight can help the F3 HIM become more well-rounded in his lifelong fitness journey.
thedriveway should be viewed as another opportunity, among many amazing F3 opportunities, for the F3 HIM to accelerate.
SYITG!
Tags: thedriveway, Lucius, Legacy, Flux, Prestige, Papi, Hops
F3 The Capital 