Date: 2026-07-24
AO: The Driveway
Q: Flux ,
PAX: Legacy, Play-Doh, Fish Fry, Flux, Groundhog, Prestige
FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, MP, LBAC, MNC, Prying Squats, Cherry Pickers, WMH. THE THANG:
1. Mobility Flow: Child’s Pose, Cat/Cow, Bird Dogs, Thread the Needle, Kickstands, Downward Dog, Pedal Calves, WGS, Planks Return to Child’s Pose (x2)
2. Sun Salurtations: Mountain Pose, Reach, Forward Fold, Half Lift, Plank, Cobra, Downward Dog, Walk your Hands, Half Lift, Fold, Mountain (x2)
3. Warrior Flow: Mountain Pose, to Crescent Lunge, to Warrion I, Warrior II, Reverse Warrior, Extended Side Angle, Return to Crescent Lunge, Forward Fold, Mountain. (Left/Right Sides)
4. Hip Opener Series: WGS , Low Lunge, Pigeon, Puppy, Walk the Puppy, Child’s Pose. (Hold 30-45 Secs each) MARY:
Core: Forearm Plank, Side Planks (L/R), Dead Bugs, Glute Bridge Rest, Breathe (Hold 30-45 sec each) Breath: In, Hold, Out, Hold (3 count each x 3).
ANNOUNCEMENTS: Night Owl, Ruck and Float, 9/11 Clinb
COT: Have compassion for oneself and others. We never really know what someone else might be going through. They may be acting like a jerk, but perhaps they are experiencing physical or mental pain. Breathe and show some compassion.
F3 The Capital 