Date: 2026-10-02
AO: Rec League
Q: Baguette ,
PAX: 120, Cookies, Baguette
FNGs:
COUNT: 4
WARMUP:
Whatev
THE THANG:
Did it
MARY:
Done.
ANNOUNCEMENTS:
COT:
Meander About
Date: 2026-10-04
AO: Mother Ruckers
Q: Kodak ,
PAX: Old Bay, Kodak, Shake ‘n’ Bake
FNGs:
COUNT: 3
THE THANG: 3.7miles out and about
MARY: nope
Olympus -Ironpax
Date: 2026-10-01
AO: Olympus
Q: Doodles ,
PAX: Peanuts, Toolbox, Rambler, Dr. Seuss, Doodles, Deadline FNGs: None
COUNT: 8
There were two groups – the ironpax week 4, the others did an alternate workout designed by Rambler. WARMUP: yes and a little mosey.
THE THANG:
Ironpax week 4
Workout:
At mid field perform: 10 thrusters, murder bunny 10 yds, reverse m bunny 20 yds, m bunny back to mid-field and repeat thrusters. Exercises are:
Pullovers to Knees to Block-40 yd
Manmakers — 30 yd
Curls → Press → OH Squat-20 yd
BDE Sit-ups — 10 yd
Kraken Burpee- goal line
MARY: no time for it.
ANNOUNCEMENTS: see Saturday
COT: You found your motivation figuring out the most confusing ironpax in the history of it.
HIIT & Hills
Date: 2026-10-03
AO: The Sandlot
Q: Summit ,
PAX: Klinger, Pepco, Ziggy Stardust, Summit, The Tulip, Popeye, Picasso, Hobbyhorse, Fish Fry, Jag, Tonka FNGs: None
COUNT: 11
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK
THE THANG: HIIT & Hills
– Tempo Set: Bulgarians, Copperhead Squats, Durkins
– Dora on the Steps
– Timer runs steps
– 50 Burpees, 100 Cactus Jump Squats, 150 Dips
– Hill and AMRAP
– Timer Runs, Bernie Sanders and Lunges up 14th St hill
– Partner American Hammers, LBCs and Mountain Climbers AMRAP – Back to school via steps
– Active Recovery with some bro-ga.
MARY: Built in
ANNOUNCEMENTS: Old Rag and Grunt. Check channels on slack.
COT: Resilience. The body and mind are way more capable than sometimes we give them credit.
Thanks for coming out.
CMKC Program!
Date: 2026-10-03
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Roulette, Moderator, Play-Doh, Legacy, Trademark, Flux
FNGs: None
COUNT: 6
WARMUP: Imperial Walker, Hill Billy, SSH, RVE, Willy Mayes Hayes, Deadlifts
THE THANG:
10 Rounds :kettlebell: swings EMOM
3 Rounds Reverse Ladders
3, 2, 1 L, RRow, Clean (once), Squat, Press, Squat
Loaded Carries
MARY: one hollow-body–held for 10
ANNOUNCEMENTS: Grunt/ Old Rag
COT: Don’t let a short layoff become a long layoff. Short layoffs are pretty much inevitable. But fight back. Thanks to my brothers for being here! SYITG!
