Date: 2026-09-19
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Enron, Prestige, Play-Doh, Flux
FNGs: None
COUNT: 4
WARMUP:
Marching with knee taps, squat to monkey jumpers, haloes, half-kneeling get ups, wall butt tap jumps
THE THANG:
– Block 1 — Swings EMOM (12 Minutes):
– Pick your track & hold a consistent rep count every minute:
– Heavy Alactic Track: 2–5 explosive reps/min (heavy bell, maximum hip snap, ~45–50s rest)
– Aerobic/Conditioning Track: 8–10 reps/min (moderate bell, rhythmic pacing, ~35–40s rest)
– Block 2 — Strength Complex (Reverse Ladder):
– Row → Clean → Press → Squat
– 3–2–1 ladder per side (Left, then Right; rest as needed between rounds)
– Block 3 — Finisher: Loaded carry sequence
– Time: 60 minutes
MARY:
Windmills
ANNOUNCEMENTS:
Updating original plans with some field modifications. Will make an announcement when update is complete.
COT:
Be careful of exercise becoming an end in itself—or worse, a way to check out from the harder stuff waiting for you at home or at work. While physical discipline has intrinsic value, it is primarily a means to improve your capacity to serve other, far more important ends.
F3 The Capital 