Author: willhlaw

Date: 2026-07-11
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, James aka ‘Swinging Richard’, Part Time
FNGs: 1 Part Time
COUNT: 3
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai THE THANG
EMOM for 10 minutes
5x pull ups
10 Merkins
15 squats
Tabata
20 seconds work and 10 seconds of rest for 10 minutes
Alternating between Dips & steps ups (or box jumps)
EMOM for 10 minutes
Squats for first 30 seconds
WWIIs for final 30 seconds of each minute
MARY
Flutter Kicks
LBCs
ANNOUNCEMENTS
– Coffee at Oves
– This year is the 25th Anniversary of Sept 11. F3 the Capital is hosting its 9th stairclimb at Lincoln Memorial COT
Prayer requests and gratitude

Date: 2026-07-11
AO: Downrange
Q: Hobbyhorse ,
PAX: Hobbyhorse, DrugBoat, shank
FNGs: None
COUNT: 3
WARMUP: stretch
THE THANG: jog to hill by Y, team exercise: one runs, one planks, one exercises. Rotate thru 200 push up 200 sit up 200 squat. Ring of 30 push up. 3 more hills to close out MARY: sit up flutter and stretch
ANNOUNCEMENTS: none
COT: prayers for loved ones.

Date: 2026-07-10
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Mom’s Spaghetti, Hammer, Work Release, Work Release, @shortcircuit FNGs: None
COUNT: 5
WARMUP: ssh-wmh-gg-iw-hbw-ouo armstretches
THE THANG: Team Stair Chase
Preblast: Stair Chase – Atlantis – Fri
Date: Friday, July 10
Time: 0600
Where: atlantis – https://www.google.com/maps/search/?api=1&query=38.873425,-77.00098 Event Type: Bootcamp
Q: Hammerhead
HC Count: 2
HCs: Hammerhead Hammer
If enuf Pax show up to fill out two teams, serpentine in oppo directions to try and get to the other end First!

WHAT: Staircase Chase

Pax do the following at each staircase landing (and Q will bring index cards to remind the teams of the each sequential flights WOD routine).

First Flight—
5 Eight-count Manmakers | 10 4-count Arm Circles in Al Gore | 15 tee to wyes | 20 wye claps | 25 tee claps

Next flight —
5 Eight-count MMs I 10 Carolina DDs | 15 Merkins | 20 4-ct flutters | 25 Plank Jack’s

Third flight —
5 Eight-count MMs | 10 Derkins |
15 Erkins | 20 Dips | 25 Jack Webs

Fourth Flight —
5 Eight-count MMs | 10 squat
Jumps | 15 basic Burpees | 20 4ct mtn
Climbers | 25 4-ct air squats

Fifth Flight—
Repeat first flight

WHY: Because we need more stair work!
MARY: heel tappers-leglift waterfall-flutterkicks-hellodolly-scissorkicks-bigboy situps-plankout ANNOUNCEMENTS: 9/11 stairclimb
COT: “Love One Another, as I Have Loved You.” Love manifests in ways so profoundly, we can hardly understand it.

Date: 2026-07-10
AO: The Farm
Q: Squatter ,
PAX: Squatter, Short-Timer, Trilogy, Firehead, Lumbergh, Infinity FNGs: None
COUNT: 6
WARMUP:
– SSHs
– Grady Corns
– Beet Pickers
– Willie Mays Hayes
– Imperial Walkers
– Mosey

THE THANG:
Dora – Pax 1 Mosey/Bear Crawl/Karaoke while Pax 2 does:

100 – Merkins
200 – LBC
300 – Squats

100 – Shoulder Taps
200 – hillbillies
300 – Reverse lunges

MARY:
– Rosalitas
– Penguin Crunches
– X-Factors
– Freddy Mercury

ANNOUNCEMENTS:
Ruck Saturday, Short Timer Q
Monday, Firehead Q?

COT:
A coworker’s mom passed away this week, another reminder of the fragility of life. Reminder to hug/call/pay attention to our loved ones, especially those we don’t get to see every day.

Date: 2026-07-10
AO: The Driveway
Q: Play-Doh ,
PAX: Fish Fry, Moderator, Play-Doh, Tariff, Lazlo, Cedar, Legacy FNGs: None
COUNT: 7
WARMUP:

– Windlass Primer: Short-Foot/Arch Dome, Slow-Motion Eccentric Heel Raises, Ankle Circles. – Hip Circuit: Prying Goblet Squat, 90/90 Switches, Adductor Rock Backs, WGS. – Shoulders: Arm Bars, IYTWs

THE THANG:

Phase 1: The Base (Ankle Armor)
– Heel Walks (1x20Y)
– Toe Walks (1x20Y)
– Tibialis Raises (2×15)
– Calf Raises (2×15)
Phase 2: The Prime (Neural & Lateral)
– Copenhagen Plank: 2x30s L/R (Static Hold)
– KB Windmills (2×3–5 L/R)
Phase 3: The Meat (Hips & Hammies Superset)
Superset the same leg, then switch x 2:
– Contralateral Bulgarian Split Squat (2×8–10 L/R) – 4-sec eccentric. – Contralateral Single-Leg RDL (2×8–10 L/R) – 4-sec eccentric. – Single Leg Long-Lever Hamstring ISO (2×30–45s L/R).
Phase 4: Upper & Flush
– Scapular Push-Ups: 2×10
– Gorilla Rows: 2×10 L/R

MARY:
Neck: Packing & 4 way isometric holds

ANNOUNCEMENTS:

– Kettlebell workout at capital-montessori-kettlebell-club Saturday @ 0700 – the_night_owl to be hosted in Glen Echo Thursday. See channel for details. – Ruck & Float
– 9/11 Stair Climb

COT [Revised for Publication]:
YHC saw a guy at the gym who looked like an NFL tight end in his prime—massive, shredded, and moving heavy weight. But when he tried to hold a single-leg plank, his entire frame started quaking under the rotational stress. To his credit, he didn’t quit; he was pushing his absolute limits. But it proved that true durability doesn’t come from the big show muscles. It depends on the deep stabilizers that manage torque.

The same is true for our lives. It’s easy to look unshakeable when we have perfect, stable footing. But life hits us sideways, forcing us to stand on one foot through a sudden crisis or personal loss. If we haven’t quietly conditioned our internal stabilizers—our character, our faith, and the accountability of this circle—we shake apart when the ground shifts.

Like we do at the thedriveway, don’t just train for the predictable lines. Push your limits in the quiet, unseen spaces. Build the internal stability your family and this Pax will need.