Date: 2026-08-29
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Flux, Roulette, Legacy, Moderator
FNGs: None
COUNT: 4
WARMUP: SSH, Imp W, Hill B, Willy Mayes Hayes, Imaginary Slam Ball, Willy Mayes Surfer, Deadlift THE THANG:
Block 1: 20 Minute EMOM
— 8-10 Kettlebell swings
Block 2: 15 Minute EMOM
— kettlebell swing
— clean
—press
— squat
— Switch sides. Rinse and repeat.
–Q did these bilaterally
ANNOUNCEMENTS: Let’s communicate early in the coming week about holiday plans. One option is dispensing with the regular programming and doing a stairclimb workout. Another option is a Sandlot takeover for a kettlebell klinic.
COT: It is not too hard to be good. You can lean on talent. But to make the jump from good to excellent, you have to do special things, including modifying habits and routines that got you to good.
F3 The Capital 