Author: willhlaw

Date: 2026-08-21
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Prestige, Vila, Legacy, Roulette
FNGs: None
COUNT: 5
WARMUP:
THE THANG:

Part 1: Crawling

• Baby Crawl
• 1-Inch Bear Hover
• Forward & Reverse Bear Crawl
• Lateral Bear Crawl
• Spiderman Crawl/Merkin

Part 2: Dynamic Rolling to Bridge Continuum

• Dead Bug
• Glute Bridge
• Tabletop Hold & Crab Walk
• Tabletop Lateral Walk
• Tabletop w/ Single-Arm Reach
• Tripod Wrestler Bridge

Active Recovery:

• Loaded Carry
• Dynamic 90-90 Hip Switches

MARY:

I remember doing corpse pose at one point…

ANNOUNCEMENTS:

sept11stairclimb

COT:

YHC ignored warning signs: upper back sore, weights felt heavy, lower back twinge. Initiated heavy swing set, form off, tweaked hip. Listen to those warning signs and modify immediately, switch into recovery or rehab mode, take the day off, but do not let ego or stubbornness or hubris turn a healthy habit into something harmful.

Date: 2026-08-22
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Play-Doh, SAAS, Roulette, Legacy, Hammer, Trademark
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walker, Hill Billy, Non-Bounce RVE, Willy Mayes Surfer, Deadlifts using your swing kb THE THANG: THE THANG:

20 set of swings at PAX’s rep count, EMOM

Then, the CMKC Ladder for the
Row, Press, Squat Complex,
– 5,2,4,1,3 each side
– 5,2,4,1,3 each side
We Beat the Rain!

ANNOUNCEMENTS: On days with possible precip–please check the channel at 6:45 in case we have to move to the WMS Portico.

Sign up for the 911 Stairclimb
COT: This is the group! We are so important for the region. All over F3 nation, kettlebell workouts are exploding (following the explosive growth of F3 itself). Guys need the option of a non-running workout–guys who are injured, perhaps from college athletics. We are doing it! We will be that option. SYITG!

Date: 2026-08-22
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Bilbo, James aka ‘Swinging Richard’
FNGs: None
COUNT: 3
WARM UP
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog Cobra Kai
THE THANG
F3 Craps
– PAX take turns being the Shooter
– On the come-out roll, if a 2,3,7,11 or 12 is rolled, all PAX perform 5 burpees and the next pax becomes the Shooter.
– If a 4,5,6,8,9 or 10 is rolled, that number becomes the point, the exercise associated with that number is the Point Exercise, and the Shooter continues to roll until he rolls the Point or craps out.
– Every roll, the PAX perform the number of reps of the Point Exercise equal to the number on the dice.
– If the Point is rolled, all PAX win, no exercise is performed, and the next pax becomes the Shooter.
– If the Shooter craps out by rolling a 7 before timing the point, all PAX perform 5 burpees Exercises:
– 4 – Overhead Press
– 5 – Thrusters
– 6 – Coupon Curls
– 8 – Coupon Squats
– 9 – Mucho Leggos
– 10 – Bobby Hurleys
PIG
– PAX take turns blindly drawing a slip with an exercise & 2 numbers. The high number is the max number of reps of that exercise and the low number is the min number of reps. The actual number is determined by rolling a die.
– Round 1: the PAX who chose the slip rolls a die and deducts that amount from the max number of reps required.
– The HIM can either stop and lead the PAX in that many reps of the exercise or be a pig and move on to round 2.
– Round 2: He rolls again and if the die lands on a 6 or 1, the round is over and all PAX perform the max number of exercises. Otherwise, he deducts the amount on the die from the last round’s total and chooses to either lead the PAX in the exercise or be a pig and keep rolling. – Repeat until a 6 or 1 is rolled or until the minimum number of reps is reached MARY
Flutter kicks witha coupon, American Hammer, LBCs
ANNOUNCEMENTS
* 9/11 stairclimb at Art Museum steps in Philly
* Iron Pax starts in about a week

COT
Prayer requests

Date: 2026-08-22
AO: The Sandlot
Q: Summit ,
PAX: Deliverance, Hard Knox, Tariff, DrugBoat, MixTape, Summit, Boardwalk, citrus, Mogul FNGs: None
COUNT: 9
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK, Tempo Set (Bulgarians, Copperhead Squats and Durkins)

THE THANG:
– Tabata Set (20 secs work, 10 secs rest X 8 sets)
– Alternate Step Ups & Shoulder Taps
Mosey to bottom of steps behind school
– Dora (Timer runs stairs and back)
– 75 Burpees
– 100 Merkins
– 150 Jump Squats
Mosey to 14th St.
– Hill Set: One partner does exercise and other travels the hill in following combos. – Mountain Climbers/Run
– Leg Lifts/Backpedal
– Freddie Mercury/Lunge
Mosey back to school

MARY: Nope

ANNOUNCEMENTS: Stair Climb, Old Rag Hike-Check Slack

COT: Watch the 6 and Roots & Wings.

Date: 2026-08-22
AO: The Farm
Q: Infinity ,
PAX: Trilogy, Infinity
FNGs: None
COUNT: 2
Rucked around Chantilly Highlands for 5 miles.

Announcements:
– Squatter has Q Monday
– 9/11 sign up is live

CoT: YHC discussed challenges he is facing with his kids, particularly his youngest teenager and his new girlfriend. Legacy provided words of wisdom. Will confront issue head-on.