Date: 2026-05-16
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Hammer, Flux, SAAS, Prestige, Legacy, Roulette
FNGs: None
COUNT: 6
WARMUP (AND ANTI-HANGOVER PROTOCOL)
Imperial Walkers
Hill Billies
The Spinal Wave
The Play-Doh Rotational Table Top
Downward Dog
THE THANG:
We did a series of 10 minute EMOMS with swings. 60 seconds instead of what we have been doing.
Then, introducing the clean. The clean is a foundational movement that is key to moving on to other kettlebell exercises.
I am not a professional. But we discussed technique.
I will circulate a video tutorial later today.
HOMEWORK: yes, this not your usual AO. We are elite. So there is homework. Throughout the course of the week, do a few cleans here and there. Build up the muscle memory and skills.
ANNOUNCEMENTS: This AO goes first and second Saturdays, but we have the Convergence coming up June 6, which will consume a first a first Saturday. We will look to doing kettlebells at thedriveway on Friday, June 5 to make up for it.
COT: This is the next level for this region. We need to develop workouts in addition to bootcamp workouts. DO NOT MISUNDERSTAND ME: there is nothing “wrong” with bootcamp workouts. Doing them MWF at thepatriot transformed my life. But once you get deep in respect, 4 or 5 bootcamps a week might not be for you. You need something different to elevate the 1stF. SYITG!
F3 The Capital 