Author: willhlaw

Date: 2026-07-04
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Play-Doh, Legacy
FNGs: None
COUNT: 2
We celebrated America’s 250th with high-performance iron practice.

WARMUP:

Spinal mobility, goblet squats, deadlifts, carry ins.

THE THANG:

Kettlebell Swings | 25x 2-10
– Pacing: E1:20 / O1:20
– Legacy properly honored the Semiquincentennial, YHC got closer to the sesquicentennial mark.

MARY:

Coffee and carry out.

COT:

We talked about how in youth sports there can be too much focus on immediate status and short-term reward and not enough on the grind and preparation. We should teach our kids (and ourselves) to embrace the grind. That grind is what lays the foundation for true athletic excellence, but more importantly, it builds the durability for lifelong fitness and mental resilience. If they only love the winning, they’ll quit the moment it gets hard. But if we teach them to love the preparation, they become unbreakable.

Happy 4th :sparkler::fireworks:!

Date: 2026-07-04
AO: Olympus
Q: NOAA ,
PAX: Doodles, Pop Fly, El Camino, NOAA, Hightower, Roddick, Ashe, Norm, Nano, Bean Counter FNGs: None
COUNT: 10
WARMUP: yes, but it was already warm so probably unnecessary.

THE THANG:

200 yards of transportation exercises.

Frisbee fundamental practice

Ultimate. The practice clearly didn’t help enough.

MARY: slow flutter kicks

ANNOUNCEMENTS:
Ruck and float
Blow up the Block at Pop Fly’s tonight. Hope to see you there

COT: everyone is busy. Make sure you take the time to take care of yourself.

Date: 2026-07-04
AO: The Sandlot
Q: Rim Fire ,
PAX: Goldfish, The Tulip, Rim Fire, Lazlo, Kodak, Hobbyhorse, Disco, Mogul, Wonka, Bookworm FNGs:
COUNT: 10
WARMUP: SSH, IW, HB, MP, LBAC, CT, WMH, DD, RS, WGS, CC
THE THANG: America’s 250th Pyramid:
Round 1: 5 Blockies + Lap
Round 2: Add 10 Merkins
Round 3: Add 15 Big Bois Biggies
Round 4: Add 20 squats
Round 5: Add 25 coupon swings
With 175 reps in the can, get to 250 with 75 calf raises (alternating foot orientation and 10 second hold to finish)

Play a rousing game of capture the flag (2.0s’ choice). Patriots won, Red Coats lost, everyone had fun MARY: Not today
ANNOUNCEMENTS: Ruck and float, 9/11 stair climb
COT: Looking objectively, there is no better place to have been born in history of the world than in America right now. That means we’ve been given an advantage many others didn’t have. Appreciate that fact but also view it as a responsibility to do good for yourself and for others because of the advantages you’ve gotten. Also, keep in mind that the people that signed the Declaration of Independence did so a great personal risk. Often, doing important things requires some measure of personal risk. Embrace it and do it. And happy birthday America!

Date: 2026-07-04
AO: Downrange
Q: Hobbyhorse ,
PAX: Hobbyhorse, DrugBoat
FNGs: None
COUNT: 2
WARMUP: mosey to Quincy Park
THE THANG: 6stops per round 6 reps per stop 7 rounds. Burpee merkin lunge squat iw mt climb MARY: dog donkey flutter
ANNOUNCEMENTS:
COT: prayers

Date: 2026-07-04
AO: The Farm
Q: Infinity ,
PAX: Short-Timer, Trilogy, Firehead, Infinity
FNGs: None
COUNT: 4
Rucked 4.5 miles around the neighborhood carrying the shovel flag. Stopped a couple times for some exercises.

COT: Your children need your leadership even if they don’t welcome it.