Date: 2026-08-22
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Play-Doh, SAAS, Roulette, Legacy, Hammer, Trademark
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walker, Hill Billy, Non-Bounce RVE, Willy Mayes Surfer, Deadlifts using your swing kb THE THANG: THE THANG:
20 set of swings at PAX’s rep count, EMOM
Then, the CMKC Ladder for the
Row, Press, Squat Complex,
– 5,2,4,1,3 each side
– 5,2,4,1,3 each side
We Beat the Rain!
ANNOUNCEMENTS: On days with possible precip–please check the channel at 6:45 in case we have to move to the WMS Portico.
Sign up for the 911 Stairclimb
COT: This is the group! We are so important for the region. All over F3 nation, kettlebell workouts are exploding (following the explosive growth of F3 itself). Guys need the option of a non-running workout–guys who are injured, perhaps from college athletics. We are doing it! We will be that option. SYITG!
F3 The Capital 