Date: 2026-06-13
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Flux, Play-Doh, Legacy
FNGs: None
COUNT: 3
WARMUP: Imp Walker, Hill Billy, Will Mayes Hayes, LBAC, Heel Walk, Dead Lifts
THE THANG: We did A&A style EMOM with heavy swings — 20 rounds. 15 seconds of work, then a full :60 second rest period.
Then,
We did clean practice. Focusing on good form. Then a clean ladder of 5-4-3-2-1 reps (adding presses if PAX desired)
Then, just a quick overview of the squat.
ANNOUNCEMENTS: Coffeteria after
COT: We doing two things simultaneously. 1) Getting the best 1stF that we can–the best workouts that we want; don’t do a workout you don’t want to do; and 2) Building a community —
F3 The Capital 