Category: Uncategorized

Date: 2025-09-10
AO: compound
Q: Ashe
PAX: Skidoos, Roddick, Monte Karlo, Lost by the school
FNGs: 1 Lost by the school
COUNT: 3
WARMUP: we mosied, jogged, ran and stretched 100 intervals, increasing speed each time and stretching in between.

THE THANG: jogged to garage and did 3 sets of pull ups, hanging leg curls, merkins, and side lunges. Then V- ups and jogged back to field.

MARY: each of the pax picked one to do

ANNOUNCEMENTS: 9/11

COT: Life as a game of risk

Tags: compound, Skidoos, Roddick, Monte Karlo, Lost by the school

Date: 2025-09-11
AO: olympus
Q: Toolbox
PAX: Atlas, Battleship, NOAA, decibel
FNGs: None
COUNT: 5
WARMUP: ssh, windmill, copperhead squat, pop fly lunges
THE THANG: ipc week 1
MARY: nope
ANNOUNCEMENTS: can’t remember
COT: if you want to go fast go alone, if you want to go far, go together.

Tags: olympus, Atlas, Battleship, NOAA, decibel

Date: 2025-09-10
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Low key, Tiger Lilly, William Savage, Promoter, Sting, 80/120 FNGs: None
COUNT: 7
WARMUP:
SSH
Penalty burpees
IWS
Squat jump
Merkins
MC
ST
High knees
WM
CP

THE THANG:
Round 1
1 person in center throws sandy the sandbag 100 feet, after 1st pax next pax throws

Round 2
10 cleans WC then 10 merkins then 10 taint scrapers

During throwing/lifting, all other PAX do AMRAP:

Squats
Merkins
Overhead press
Clean
Deadlift
Burpees
Low plank
Plank jacks
LBCs
High knees
SSH

Mosey between sets

MARY:
big boy sit-ups
scissors
X factor
dying cockroach
Plank o Rama

ANNOUNCEMENTS:
9/11 stair climb tomorrow
Thirsty third Thursday coming back this month
Fourth Friday 5k coming back this month

COT:

Tags: potomac-rising, Low key, Tiger Lilly, William Savage, Promoter, Sting, 80/120

Date: 2025-09-05
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: William Savage, 80/120
FNGs: None
COUNT: 3
WARMUP:
MOSEY
SSH
IW
Merkins
Shoulder taps

THE THANG:
3 pax total. 1 pax farmer carry a far distance, other pax do:

Round 1: cleans then blockies
Round 2: squats then curls
Round 3: overhead press then taint scrapers

When pax 1 returns they go to first exercise, next pax moves over and third pax moves to frame carry. Long mosey in between each set

MARY:
20 LBC IC
20 Peter Parker SC
15 LBC IC
15 Peter Parker SC
10 LBC IC
10 Peter Parker SC

ANNOUNCEMENTS:
9/11 stair climb

COT:
Today is my 15th weddding anniversary. I’m a lucky guy but I try not to take that for granted.

Tags: potomac-rising, William Savage, 80/120

Date: 2025-09-10
AO: thedriveway
Q: Play-Doh
PAX: Flux, Prestige, Bone, Hops, Play-Doh
FNGs: None
COUNT: 5
WARMUP:
ssh, overhead squats, mp, ac, down dog to cobra, wgs

THE THANG:

2 x (single-leg deadlift x 5, goblet squat x 5)

10 x 10 kettlebell swings, EMOM

3 x
– cleans x 3, push press x 3, overhead throw x3,
– 100m carry,
– front squat x 3, overhead press x 3, bent over row x 3,
– 100m carry

MARY:

kettlebell windmills x 5, l,r

ANNOUNCEMENTS:

9/11 stair climb and rucks (see sept11ruck , sept11stairclimb )

Extra credit sessions of thedriveway are being planned for mid-October-mid-November to allow for an F3 take on a more conventional and hugely effective strength plan, allowing for measurable progress on fundamental lifts, some hypertrophy, and strength gains.

COT:

*COT:

Just like a diversified investment portfolio minimizes risk and maximizes long-term gains, a well-rounded fitness routine is key to long-term success and injury prevention. Incorporating long slow distance for endurance, HIIT or bootcamp for intensity, and strength training with adequate rest between sets creates balance. It’s about variety, sustainability, and recovery. Over time, this approach builds a resilient body, just as a diversified portfolio builds lasting wealth. Stay consistent, and let each type of training complement the others for maximum results.

Tags: thedriveway, Flux, Prestige, Bone, Hops, Play-Doh