Author: willhlaw

Date: 2026-04-29
AO: Ignite
Q: Peanuts ,
PAX: Landscape, Goldfish, Peanuts, 2 percent, East Wing, Kodak, Nancy Lopez FNGs: None
COUNT: 7
WARMUP: SSH; DB; DD; WGS; CK; ran a lap
THE THANG: Dora with a lap around the block. Block was long so lots of reps. MARY: did some
ANNOUNCEMENTS: Murph is coming. Come out and practice on Mondays in May. COT: lean in on your brothers

Date: 2026-05-02
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Play-Doh, Legacy, Prestige
FNGs: None
COUNT: 3
:kettlebell:KETTLEBELL CLUB:kettlebell:
Focus: Mastery, Technical Perfection, and Power Development. This session is focused on high-quality work, not getting smoked. Maintain quality throughout. The Plan (Choose Your Path):
I. Preparation (For Both Paths)
– Prying Goblet Squats: 2 sets of 5 reps (2-2-1 tempo).
– Kettlebell Deadlifts: 2 sets of 5 reps (using your swing weight bell).

II. Primary Driver: Heavy A & A Swings
– Volume: 15 sets total.
– Protocol: Every 75 seconds (E1:15, O1:15).
– Reps: 2 to 6 reps per set (choose 1-arm or 2-arm).

III. PATH 1: SWING + LOWER COMPLEX
– BSS (Bulgarian Split Squats): 5 sets of 5 reps per leg.
– Lunge Complex: 5 sets of 5 reps per side.
– Carries: Suitcase

IV. PATH 2: SWING + UPPER (PRESS/ROW) COMPLEX
– Press/Row Complex (5 sets): ROP-Style Reverse Ladder (3, 2, 1).
– This is a superset of a single-arm press (Military Press, Viking, or Merkin) followed immediately by a single-arm row (Single-Arm Supported Split-Stance Row). – Carries: Suitcase

Date: 2026-05-03
AO: Social Distance
Q: Rim Fire ,
PAX: Rim Fire, Popeyes, Piano Man, Booking, Wedding Singer, Breach, Gambler FNGs: None
COUNT: 7
THE THANG: 6 miles, 45 merkins

Date: 2026-05-03
AO: Mother Ruckers
Q: Kodiak ,
PAX: Poe, Old Bay, Kodiak
FNGs: None
COUNT: 3
WARMUP: walk down Maple Street
THE THANG: Head out the WO&D, hang a left at the pool near Shreve Rd, hit West St and ruck back MARY: Not with 2 guys recovering from shoulder surgery
ANNOUNCEMENTS: Come help Poe move his new gym into his new house on Tuesday COT: Let’s get coffee

Date: 2026-05-02
AO: The Sandlot
Q: Baywatch , Hard Knox
PAX: Rim Fire, Hard Knox, Baywatch, Disco, Lazlo, Tariff, Summit, Horshack FNGs:
COUNT: 8

WARMUP: standard warmup focusing on lower body. Hillbillies, imperial walkers, willie mays hayes, and down dog.

THE THANG: everybody was Kung Fu fighting! Started off witha gauntlet of slaloms, agility ladder drills, and suicide runs. Moved into kicking drills and balance practice followed by jump kick burpees. Next, HardKnox taught us the ways of Jujitsu with some self defence and light grappling drills.

MARY: flutter kicks, WWIs, WWIIs, and gas pumps.

ANNOUNCEMENTS: Summer pop up, Thursday evenings May-August; Trifecta of CSAUPS. Do not sleep on the Murph (Memorial Day Monday)–our longstandingiest CSAUP in the region. Come on out to GMU Main Campus. BONEATHON, and the CONVERGENCE (6/6).

COT: there are many things in life we take for granted and many things we think are owed to us. Too often, we forget to appreciate what we have until something fails or is taken away from us. Health can be a fickle thing and naturally falls into entropy over time. It is easy to feel jaded when we encounter injuries or health issues. We can resign ourselves to the idea that good times never last and that’s that. These times can make us give up and throw in the towel. But more importantly, they make us forget that we get a vote.

We get a choice to roll with the punches and take a step forward; however small that first step may be. These small efforts can pay large dividends over time and consistent effort will eventually compound. I am always inspired by my fellow PAX who show up and get after it every day. Especially the one who are twice my age and yet literally run circles around me.
F3 has helped me to rebuild my health after ~16 months of Gastroparesis. I’ve learned a lot of lessons from those 16 months and thought I’d share at least one of them.

Health ebbs and flows. Make the most of the good times and the bad. Take nothing for granted and keep getting after it!