Author: willhlaw

Date: 2026-08-08
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Trademark, Roulette, Moderator, Flux, Legacy
FNGs: None
COUNT: 5
WARMUP: Imp Walker, Hill Billy, Willy Mayes Hayes, Moroccan Night Club, Deadlifts with a Bell

THE THANG: WARMUP:

SSH, IW, HB, Prying Goblet Squats, “I,Y,T,W”s, MP, KB Deadlifts

THE THANG:

Kettlebell Swings EMOM (Modified A & A)
– 20 sets of 4-20 reps
– Every 1:00 on the clock (20 minutes total)

Kettlebell Complex
– Row, Clean, Press, Squat
– Reverse ladder: 5,4,3,2,1
– Row, Press, Squat: 5 each side, rest, 4 each side, rest…
– Clean: once, to rack bell after row and prior to press.

We concluded with a preview of the kettlebell snatch (we will get there) and did some one-arm swings.

ANNOUNCEMENTS: Q is open next week! Also, thedriveway

COT: YHC discussed how he has taken a step down at work in order to take steps forward. capital-montessori-kettlebell-club and thedriveway help! We will keep pushing forward. SYITG!

Date: 2026-08-08
AO: FreeState
Q: F3 Scabby ,
PAX: F3 Scabby, Winston, Andrew Churchill, Horshack, Hotsauce, Mumford, Bluto FNGs: None
COUNT: 6
WARMUP: SSH, IW, Willie mays Hayes, arm circles, merkins, plank jacks, shoulder taps, windmill THE THANG: lunge walk w. coupons, burpees at each interval 2x Mosey to playground. 3 groups. Bear crawl, step up, pull up. 2x
Mosey to field. Ricky Bobby run. Catch me if you can (burpee, squat, lunge, merkin) down & back.
Mosey back to blacktop. Four corners. 8 burpees, 8 lunges, 8 IW, 8 plank jacks. 2x. Then plank jacks, pull up, step up, hairy rockettes.
MARY: LBC. Freddy mercury, American hammer, dolly, flutter, outlaws, plank o Rama, 1 burpee. ANNOUNCEMENTS:
COT: Moonman sends his regards following wisdom teeth removal yesterday.

Date: 2026-08-08
AO: TG10
Q: Trademark ,
PAX: Trademark, East Wing, Hobbyhorse, Flux, Legacy
FNGs: None
COUNT: 5
WARMUP: n/a
THE THANG:

As many rounds as possible in ten minutes. Find a 35# coupon. Count and report your rounds and the reps in your last round:

• 10x rows
• 10x weighted squats
• 10x overhead press
• 10x around the worlds
• 10x coupon swings

Results:
• 10+13: East Wing v2
• 09+01: Rim Fire
• 09+00: Trademark v3
• 08+01: Trademark v2
• 08+00: East Wing v1
• 07+40: Hobbyhorse
• 06+13: Flux
• 06+06: Trademark v1
• 05+20: Legacy

MARY: n/a
ANNOUNCEMENTS: kettlebells value = $1 per pound
COT: Sing in me, Muse, and through me tell the story of that man skilled in all ways of contending.

Date: 2026-08-08
AO: Olympus
Q: Hightower ,
PAX: Monk, OnlyFans, Drano, Nano, Toolbox, Hightower, Flea, El Camino, Bean Counter FNGs: None
COUNT: 9
WARMUP:
Stretching and warm up exercises

THE THANG:
Fellowship jog around LBSS
Stopping twice
20 high knee step ups
20 incline merkins
20 dips

Ultimate

MARY:
Ring of Fire

ANNOUNCEMENTS:
Book Club Weds at Nano
9/11 Stair Climb

COT:
Appreciate what we have, won’t last forever.

Date: 2026-08-08
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Squatter, Sparky
FNGs:
COUNT: 3

WARMUP:
THE THANG:
3mi ruck around Sulley Historic site, we stopped for overhead presses, squats, calf raises and erkins along the way! MARY:
ANNOUNCEMENTS:
COT: