Author: f3nano

Date: 2025-06-18
AO: thedriveway
Q: bogey
PAX: Lucius, Bone, Play-Doh, Deliverance, Hobbyhorse, Flux, Hops, F-No, Prestige FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, WM, WMH, MNC, DDog, Kobra Kai

THE THANG:
Coupon Stations
Rotate stations upon timer return
Every 7 minutes perform group exercises

Stations:
– 40# med ball or sandbag throws (don’t try to catch!)
– 40#, 60#, 80# med ball or sandbag over shoulders (or coupon grave diggers) – 40#, 60#, 80# sandbag deadlifts or coupon squats
– 60# sandbag or coupon low rows
– 44# kettlebell or coupon swings
– 40# sandbag or coupon thrusters
– 45# kettlebell or coupon shoulder shrugs or ruck hi-pulls
– Timers: Loaded Carries length of parking lot (out and back) – PAX Choice using the following coupons in any carry combination they can dream up: 53# sand kettlebells, 45#/20#/10# ruck plates, 25# or 30# dumbbells, blocks

Every 7 mins PAX stopped what they were doing, grabbed a coupon, and performed rounds of: Rd 1: 25 OHPs + 20x merkins +10x shoulder taps IC + 10x mountain climbers IC
Rd 2: 25 coupon curls +20x merkins + 10x shoulder taps IC + 10x mountain climbers IC
Rd 3: 15 OHP, 15 curls +20x merkins + 10x shoulder taps IC + 10x mountain climbers IC

MARY: 20 flutter kicks IC with coupon overhead hold

ANNOUNCEMENTS: Ruck n float, 9/11 stair climb and overnight ruck, Jenner MTB ride this Saturday

COT: YHC thanked the HIMs for kicking the tires on thedriveway. YHC encouraged the PAX to take advantage of the many offerings of F3 TheCapital Region, from running and rucking, to HIIT and strength training, and everything in between. YHC mentioned Michael Easter and the “harder to kill” concept as a way to improve overall well-being and resilience by intentionally exposing oneself to discomfort and challenge, both physically and mentally. YHC encouraged the PAX to continue their F3 journey by strengthening physically, mentally, emotionally, and spiritually, and to consider adding thedriveway discomfort to their routines.

Next week the PAX will get to experience the workout that inspired thedriveway. SYITG!

Great work, men!

Tags: thedriveway, Lucius, Bone, Play-Doh, Deliverance, Hobbyhorse, Flux, Hops, F-No, Prestige

Date: 2025-06-17
AO: atlantis
Q: Hammerhead
PAX: Infinity, O’Captain, Clerk
FNGs: None
COUNT: 4
WARMUP: SSH/DQ/CP/GM/WMH

THE THANG: Pax do the following as a single Group at each staircase landing: 5 Burpees | 10 Carolina DDs | 15 Merkins | 20 4-ct flutters | 25 Plank Jack’s

Next Rnd:
5 4-ct Derkins | 10 Diamond Merkins | 15 Erkins | 20 Dips | 25 Jack Webs

Third Rnd:
5 BSS ea leg | 10 squat Jumps | 15 basic Burpees | 20 4ct mtn Climbers | 25 4-ct air squats

Final Rnd:
Pax Choice (lower body and abs)

MARY:
Dirty Dogs / Low Jacks / J-Lo’s / Low Plank Hold

ANNOUNCEMENTS:
Stay tuned about Friday WODs or any Independence Day weekend WODs

COT:
Readiness to Lead – what does it take? How do think about the context of our role(s) in preparation of being called upon to lead? Do we practice leadership so when the real moment arrives, we are ready? Revisit Episode 8 of Band of Brothers for a case study.

Tags: atlantis, Infinity, O’Captain, Clerk

Date: 2025-06-17
AO: delphi
Q: Pop Fly
PAX: Rambler, Atlas, Peanuts, Battleship, K-Pop, 5K, Doodles, NOAA, Sunrise FNGs: None
COUNT: 10
WARMUP: Traditional
THE THANG:
TG10 #1 – brought to you by Hobbyhorse and interpreted by me. – Bear crawl 10 yds – 5 Merkins
– Crawl bear back 5 yds – 10 Squats
– Bear crawl 10 years – 5 Merkins
– Crawl bear back 5 yds – 10 Squats
Congratulations, you’re back at the 10 yard line. Continue this pattern until 10 minutes is up.

TG10 #2 – brought to you by citrus and interpreted by me
The Perfect Dora
– 60 hand release merkins
– 100 perfect sit ups (hands touch ground above your head and then touch your toes – 150 Cactus Squats
Compete for 10 minutes

TG10 (Inspired) #3 – brought to you by the Q
10 Minute EMOM – Do a blockee, run to the 50 and back. Repeat 1 time per minute. Some PAX added in an extra block at the end of each run.

MARY: Done during The Thang
ANNOUNCEMENTS: 19 June – K-Pop’s farewell. Hit up Dunder for details.
COT: Celebrate the wins – whether they are big, medium or small. Don’t forget to the celebrate the wins.

Tags: delphi, Rambler, Atlas, Peanuts, Battleship, K-Pop, 5K, Doodles, NOAA, Sunrise

Date: 2025-06-17
AO: thegeneral
Q: Trademark
PAX: Robo, Deliverance, Maguire, Legacy, Trademark, Spud, Gherkin, Summit, citrus, DoorDash, Lazlo, Hobbyhorse, Messy FNGs: None
COUNT: 14
WARMUP: SSH, IW, HB, Windmills, LBA, Reverse, Cherry Pickers, Down Dog, Worlds Greatest, Cobra Kai
THE THANG: This ladder only goes up. One comment, one exercise, mosey 10 yards. One comment, two exercises, mosey 20 yards. One comment, three exercises, mosey 30 yards, etc. 5x Burpees, 10x ‘Mericans, 15x Thrusters, 20x Air Squats, 25x Calf Raises, 30x Toy Soldiers, 35x LBCs. MARY: 40x Flutter Kicks in cadence.
ANNOUNCEMENTS: Ruck and Float; New AO The Driveway starts tomorrow in the Yorktown parking lot (strength only, no running); Jenner doing a bike ride from Wakefield; Start training for the 9/11 Stair Climb; 9/10-9/11 Overnight Ruck; Join me at Hoya-Paxa on Thursday at 5:10am for TG10; Will someone call the locksmith already!!
COT: Be the friend. Don’t wait around for someone else to call you – and don’t assume that the friend you want to call doesn’t want to hear from you, because they probably do want to hear from you and are just as mentally blocked as you are.

Tags: thegeneral, Robo, Deliverance, Maguire, Legacy, Trademark, Spud, Gherkin, Summit, citrus, DoorDash, Lazlo, Hobbyhorse, Messy

Date: 2025-06-17
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Cannoli, CashOnly, Deagle, F3 Scabby, Horshack, Pigeon, Shepherd, Moonman, Bittolington FNGs: None
COUNT: 11
WARMUP:
• SSH x20 IC
• Inchworm with push-up x10 OYO
• Swingbillies x15IC
• Imperial walkers x15IC
• Hairy rockettes x15IC
• Arm circles forward and backward, small and big x10IC
• Twists x10IC
• Shoulder taps x10IC
• Mountain climber x10IC
• Cherry Pickers x 10 IC

5 minute jog

THE THANG:
Everyone Get coupons . . .

Set 1 (4 sets)
• Curls with coupon x20, x20, x16, x15
• Overhead presses with coupon x20, x20, x16, x15
• Bend over rows with coupon x20, x20, x16, x15,
• Squats with coupon x20, x20, x16, x15,
• SSH x10IC
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

• MOSEY

Set 2 (4 sets)
• Hoppin Burpees x10 OYO
• Hopover coupons x20 OYO
• Novi Sads (deadlifts) x20, x15, x15, x15
• Skull crushers x12, x12, x10, x10
• Lunges (forward, backward, forward x10, x10, x10, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure…

Rifle carry one around court

MARY:
• Butterfly sit-ups x20 OYO
• Leg lift hold x10IC
• Scissors x10IC

ANNOUNCEMENTS:
• Thirsty Thursday on June 19? We will vote

COT: Longest day approaching, think about quality over quantity

Tags: freestate, Andrew Churchill, Cannoli, CashOnly, Deagle, F3 Scabby, Horshack, Pigeon, Shepherd, Moonman, Bittolington