Date: 2026-04-18
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Play-Doh, Hammer, Legacy, Bougie, SAAS, Flux
FNGs: None
COUNT: 6
Great DC-NOVA kettlebell focused mini-convergence.
THE WORK:
Almost as Rx minus core stability session. Carries=carry in and carry out.
ANNOUNCEMENTS:
Murph, Convergence, & Boneathon
COT:
Modify exercises to match your readiness; honor your limits. Build from there. The most effective movement is one performed with near-perfect technical proficiency—this maximizes mechanical tension while minimizing structural risk. Chasing the ‘hardest’ version often forces compensation, compromising joints rather than stimulating hypertrophy. Honor your restrictions to keep the stimulus safe and repeatable. Consistency over years will always outperform intensity over weeks.
F3 The Capital 