Author: willhlaw

I am a UX full stack developer and GIS mashup manager who has been working in emergency operations, cyber security, jobcinity.com, reminduslater.com, open source sharejPoint and other projects.
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Regular School is Out/Kettlebell Skool is Just Getting Started!

Date: 2026-06-13
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Flux, Play-Doh, Legacy
FNGs: None
COUNT: 3
WARMUP: Imp Walker, Hill Billy, Will Mayes Hayes, LBAC, Heel Walk, Dead Lifts
THE THANG: We did A&A style EMOM with heavy swings — 20 rounds. 15 seconds of work, then a full :60 second rest period.

Then,
We did clean practice. Focusing on good form. Then a clean ladder of 5-4-3-2-1 reps (adding presses if PAX desired)

Then, just a quick overview of the squat.
ANNOUNCEMENTS: Coffeteria after
COT: We doing two things simultaneously. 1) Getting the best 1stF that we can–the best workouts that we want; don’t do a workout you don’t want to do; and 2) Building a community —

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F3 Ultimate + BDMLS (like BOMBS but different)

Date: 2026-06-12
AO: Horizon
Q: 3 mile ,
PAX: Hobbyhorse, Bo, Lazlo, Attache’, Poe, Kodiak, 3 mile, SPINAL TAP, Bellhop FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
BDMLS –
5 Burpees, add 10 Deadlifts (single leg) add 15 merkins 20 LBCs 25 squats Partner up, pax 1 backward run, pax 2 5 merkins then catch pax 1. Repeat Xtreme F3 Ultimate
MARY: lots of LBCs
ANNOUNCEMENTS:
COT: gratitude for all the things – seasons, F3, dudes showing up, and on and on and on.

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Where are the Ruckers??!!

Date: 2026-06-14
AO: Social Distance
Q: Booking ,
PAX: 2 percent, Booking, Rim Fire, Big Short, Popeyes
FNGs: None
COUNT: 5
WARMUP: one soul with a pack looking for other Ruckers
THE THANG: 26th/ Harrison/ WOD loop with plenty of hills
MARY: 45 merkins of course
ANNOUNCEMENTS:
COT: Runners assured the sole Rucker that others will and do come to mother-ruck-ing at social-distance on Sunday mornings!

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SOLO RUCK

Date: 2026-06-14
AO: Mother Ruckers
Q: East Wing ,
PAX: East Wing
FNGs:
COUNT: 1
THE THANG: WHERE ARE ALL YOU MOTHER RUCKERS AT !!??

MARY: 44 MERKS W RUCK

ANNOUNCEMENTS: IDK

COT: YHQ quietly reflects while rucking alone. Solo time can be peaceful, but sometimes a morning ruck might be best if shared with friends.

YHQ wonders of anyone will join him next Sunday.