Category: Uncategorized

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thedriveway Leveraging leverage and weight

Date: 2025-09-24
AO: thedriveway
Q: Play-Doh
PAX: Flux, Hops, SAAS, Prestige, Bone
FNGs: None
COUNT: 6
WARMUP:

SSH, MP, AC, WMH, F, overhead squats, WGS, DD2CK

THE THANG:

– deadlifts, swing weight, accentuate the eccentric, 1×5
– Swings, 10×10, EMOM
– Merkins, elevated feet/bent over rows, 3x(5/5)
– Carry 100m
– Merkins, one hand on coupon/bent over rows, 4x(5/5) l,r
– Carry 100m
– Merkins, weighted (ruck/vest/coupon on back)/bent over rows, 3x(5/5) – Carry 100 m

MARY:

Windmills 1×5 l,r

ANNOUNCEMENTS:

Boneathon-start training. Anyone interested in rucking the 26.2? YHC would like to try, possibly starting at midnight.

YHC will Q a #driveway extra credit workout for 6 Fridays in a row, mid October-mid November. We will repeat the same workout each Friday, increasing the level of difficulty each time (rep count, not weight). It will be a more conventional strength progression. Exact dates forthcoming. Hope to SYITG!

COT:

A low tech, high concept approach to exercise can be very powerful. E.g., manipulating leverage can harness the merkin for true strength gains. So, to progress there is no need to reinvent the wheel. Just explore high concept tweaks of the core exercises.

Tags: thedriveway, Flux, Hops, SAAS, Prestige, Bone

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thefarm Simple, Not Easy

Date: 2025-09-24
AO: thefarm
Q: Squatter
PAX: Lumbergh, Firehead, Running Man, Diesel (DR from Burbank) FNGs: None
COUNT: 5
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Imperial Walkers

THE THANG:

Merkins
Reverse Lunges
Mountain Climbers IC
Imperial Walkers

Mosey, Frankenstein or Lunges

Derkins
Dips
Step Ups
Erkins

Mosey, Frankenstein or Lunges

Squats
Shoulder Taps
Calf Raises
Bird Dogs

MARY:
Freddy Mercury IC
Flutter Kicks IC
LBCs
Glute Bridges 12
Plank Hold

ANNOUNCEMENTS:
FireheadQ Friday
Squatter Q Saturday

COT:
You can’t be everything for everyone, prioritize the important things in life and learn to say no to everything else.

Tags: thefarm, Lumbergh, Firehead, Running Man, Diesel (DR from Burbank)

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horizon-ao Up the Hill

Date: 2025-09-24
AO: horizon-ao
Q: SPINAL TAP
PAX: Disco, Gherkin, Attache’, Kodiak, Magoo, Mr Haand, Purple Rain, sticks, Kombucha FNGs: None
COUNT: 10

WARMUP: SSH, Michael Phelps, Waterwheel, WMH, cherry picker, Tai fighter, up/down dog, WGS
THE THANG: Burpees, no surrender, courtesy squats, bobby hurley, mountain climber, merkin, dips, hilly billies MARY: Abs you need is love
ANNOUNCEMENTS: iron Pax
COT: Look toward the sun

Tags: horizon-ao, Disco, Gherkin, Attache’, Kodiak, Magoo, Mr Haand, Purple Rain, sticks, Kombucha

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compound Freed to Lead

Date: 2025-09-24
AO: compound
Q: Hightower
PAX: Poe, Popeyes, Sunny, Monte Karlo, Doodles, Mr. Softee, Skidoos, Monk FNGs: None
COUNT: 9
WARMUP:
Stretching and some exercises, then fellowship jog around the field.

THE THANG:
Set up 4 stations on Field. Split PAX into 4 groups, 1 at each station. Movement between stations: run the length of field, bear crawl width. Round 1, 10 reps each, while partner air squats:
Station 1: med ball curls
Station 2: med ball slam
Station 3: coupon oh press
Station 4: sand bag squats

Round 2:
Station 1: med ball tricep extensions
Station 2: squat then med ball oh toss
Station 3: coupon kettle swings
Station 4: sandbag dead lifts

Ended with Ricky Bobby lap
MARY:
Ring of Fire core exercises lead by each PAX

ANNOUNCEMENTS:
2F: Thurs at Bunnyman
3F: street cleaning Oct 18
COT:
As American as F3 is and how very proud that we are Freed to Lead, our freedom of speech doesn’t come for free. This democracy that we live in doesn’t come for free. If we want to keep it, we have to do our job, participate. Just like F3, we are all Freed to Lead. Taking the Q is part of that freedom, no training led by non professionals.

Tags: compound, Poe, Popeyes, Sunny, Monte Karlo, Doodles, Mr. Softee, Skidoos, Monk