Author: willhlaw

Date: 2026-05-12
AO: Oldman Soccer
Q: citrus ,
PAX: citrus, Jenner, Breach
FNGs: None
COUNT: 3
Football is life.

Date: 2026-05-16
AO: The Sandlot
Q: citrus ,
PAX: Rim Fire, Tariff, Roadhouse, Dora, Lazlo, Forceps, Pepco, Napalm (Brandon Frazee), Defiance, citrus, Trademark, Shake ‘n’ Bake, Cager FNGs: None
COUNT: 13
WARMUP: SSH, Arm circles, IW, hillbillies, WMH, Cherry twists, down dog, cobra kai

THE THANG: The PAX divided into two groups for some musical Dora. One group on the field, while the other group performed an exercise. Flapjack and repeat until the song ended, which brought on a new exercise. – Squats
– Lunges
– WWI
– Mountain man poopers
– LBCs

The teams transitioned to a world class game of Ultimate Exercise Ball. All the rules of ultimate frisbee (burpee when the ball hits the deck and round of Mary exercises after each score), but without any of the requisite skill. Although team black-shirts started out strong (possibly due to an ineligible player), team rainbow-shirts pulled out the win on a golden goal. But really everyone won – except Shake ‘n’ Bake and Trademark, who bled their own blood.

MARY: See above.

ANNOUNCEMENTS: Murph, Boneathon, Convergence events (see channels) // Thursday night AO Night Owl (see channel) // May 28 HIM Society Event (show up and learn more)

COT: My son landed in Beijing by way of Doha this morning, en route to a trip before his senior year of college. Although I was very nervous about him being within a few hundred miles of Iran and the Strait of Hormuz, I am incredibly proud of the person he has become, who is not only comfortable with but excited by a challenge like this. Our job as parents is to prepare our kids to go out the world on their own – it’s a proud moment when you get to see them take the world on.

Date: 2026-05-16
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Short-Timer, Firehead
FNGs: None
COUNT: 3
Ruck around the neighborhood!

Date: 2026-05-16
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Hammer, Flux, SAAS, Prestige, Legacy, Roulette
FNGs: None
COUNT: 6
WARMUP (AND ANTI-HANGOVER PROTOCOL)

Imperial Walkers
Hill Billies
The Spinal Wave
The Play-Doh Rotational Table Top
Downward Dog

THE THANG:
We did a series of 10 minute EMOMS with swings. 60 seconds instead of what we have been doing.

Then, introducing the clean. The clean is a foundational movement that is key to moving on to other kettlebell exercises.

I am not a professional. But we discussed technique.

I will circulate a video tutorial later today.

HOMEWORK: yes, this not your usual AO. We are elite. So there is homework. Throughout the course of the week, do a few cleans here and there. Build up the muscle memory and skills.

ANNOUNCEMENTS: This AO goes first and second Saturdays, but we have the Convergence coming up June 6, which will consume a first a first Saturday. We will look to doing kettlebells at thedriveway on Friday, June 5 to make up for it.

COT: This is the next level for this region. We need to develop workouts in addition to bootcamp workouts. DO NOT MISUNDERSTAND ME: there is nothing “wrong” with bootcamp workouts. Doing them MWF at thepatriot transformed my life. But once you get deep in respect, 4 or 5 bootcamps a week might not be for you. You need something different to elevate the 1stF. SYITG!

Date: 2026-05-15
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Trifecta
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
4x 50yd mosey to 50 yd sprint – 10 merkins
MARY:
ANNOUNCEMENTS:
COT: