Date: 2026-09-20
AO: Social Distance
Q: Wedding Singer ,
PAX: Wedding Singer, Bean Counter, Booking, Big Short, Speedo, Popeyes FNGs: None
COUNT: 6
THE THANG: 6 miles, 44 merkins, quick coffee before roads closed
COT: know when to bow out
FreeState
Date: 2026-01-15
AO: FreeState
Q: Mumford ,
PAX: Bluto, Winston, Mumford, Pigeon, Cannoli, Horshack
FNGs: None
COUNT: 6
WARMUP: swing billies, ass kickers, break dance, shoulder taps, planks, Phelps
THE THANG: coupon stations (chest press, blockies, overhead press, WWIII, curls, taint scrapers; timekeeper: carry dumbells across cones course and back) MARY: American hammer, reverse crunches, plank-o-rama, flutters ANNOUNCEMENTS: none
COT: none
FreeState
Date: 2026-09-19
AO: FreeState
Q: Mumford ,
PAX: Bluto, Winston, Mumford, Cannoli, Horshack, Birdman, Deagle FNGs: None
COUNT: 7
WARMUP: loose jumps, body waves, arm swings, trunk twists, arm circles, ballet squats, knee-bow taps, golf swings, merkins, shoulder taps, dead arm twist, cherry pickers
THE THANG: four rounds of pulse lunges, walking out merkins, front-to-back lunges, low plank, Apollo ohno, crab dips
One round of coupon stations (skull crushers, curls, chest press, overhead press, bent-over rows; timekeeper: rifle carry) MARY: American hammer, reverse crunch, outlaw, flutter, plank-o-rama ANNOUNCEMENTS: none
COT: In the face of mounting AI-induced uncertainty, the surest bet is to lean into our humanity. And jazz saxophone.
The Falls Church Pyrenees
Date: 2026-09-20
AO: Mother Ruckers
Q: East Wing ,
PAX: Old Bay, Poe, Kodak, East Wing, Kodiak, Sunshine
FNGs:
COUNT: 6
WARMUP: nah
THE THANG: 3.7mi loop
MARY: 30 OH Press
Capital Montessori Kettlebell Club. Gear
Date: 2026-09-19
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Enron, Prestige, Play-Doh, Flux
FNGs: None
COUNT: 4
WARMUP:
Marching with knee taps, squat to monkey jumpers, haloes, half-kneeling get ups, wall butt tap jumps
THE THANG:
– Block 1 — Swings EMOM (12 Minutes):
– Pick your track & hold a consistent rep count every minute:
– Heavy Alactic Track: 2–5 explosive reps/min (heavy bell, maximum hip snap, ~45–50s rest)
– Aerobic/Conditioning Track: 8–10 reps/min (moderate bell, rhythmic pacing, ~35–40s rest)
– Block 2 — Strength Complex (Reverse Ladder):
– Row → Clean → Press → Squat
– 3–2–1 ladder per side (Left, then Right; rest as needed between rounds)
– Block 3 — Finisher: Loaded carry sequence
– Time: 60 minutes
MARY:
Windmills
ANNOUNCEMENTS:
Updating original plans with some field modifications. Will make an announcement when update is complete.
COT:
Be careful of exercise becoming an end in itself—or worse, a way to check out from the harder stuff waiting for you at home or at work. While physical discipline has intrinsic value, it is primarily a means to improve your capacity to serve other, far more important ends.
