Date: 2026-07-25
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Legacy, Play-Doh, Flux, Trademark, Moderator
FNGs: None
COUNT: 5
WARMUP:
SSH, IW, HB, Prying Goblet Squats, “I,Y,T,W”s, MP, KB Deadlifts
THE THANG:
Kettlebell Swings (A & A)
– 16 sets of 2-6 reps
– Every 1:15 on the clock (20 minutes total)
Kettlebell Complex
– Row, Clean, Press, Squat
– Reverse ladder: 5,4,3,2,1
– Row, Press, Squat: 5 each side, rest, 4 each side, rest…
– Clean: once, to rack bell after row and prior to press.
MARY:
Around the worlds
ANNOUNCEMENTS:
– Loaded Carry Challenge Monday @ thedriveway
– 9/11 Stair Climb
COT:
YHC meant to say that his is grateful to brothers who show up on time even when he is running late, keeping things on track & setting a great example of commitment and responsibility.
F3 The Capital 