Author: willhlaw

Date: 2026-09-05
AO: FreeState
Q: Birdman ,
PAX: Mumford, Winston, Pigeon, Birdman, FIFA (F3 The Capital), Cannoli, Calypso, Leonardo, green flash FNGs: 1 green flash
COUNT: 9

WARMUP: yes
THE THANG: 4 mile run with 7 interval exercises
MARY: some
ANNOUNCEMENTS: 9/11
COT: yes

Date: 2026-09-06
AO: Social Distance
Q: Rim Fire ,
PAX: Piano Man, Booking, Wedding Singer, Bean Counter, Breach, Rim Fire, Spokes, Popeyes FNGs:
COUNT: 8
WARMUP: College football on Saturday
THE THANG: 6 and change (7 for some)
MARY: 45 merkins
ANNOUNCEMENTS: check the channel
COT: If you’re in Florence, show up early for happy hour and make friends with the waitress

Date: 2026-09-06
AO: Mother Ruckers
Q: East Wing ,
PAX: Jag, Old Bay, East Wing, Ice Tea
FNGs:
COUNT: 4
WARMUP: Discuss if we should really do this or not.
THE THANG: Rucked the church stairs.
MARY: 30-ish Merkins
ANNOUNCEMENTS: sept11stairclimb

Date: 2026-09-05
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Legacy, Flux, Moderator, Play-Doh
FNGs: None
COUNT: 4
WARMUP:
The usual, goblet squats, KB deadlifts, butt taps, butt tap KB deadlifts, butt tap jumps, hollow holds

THE THANG:

We went over the
– Swing (hinge mechanics, hip power, & safety)
– Clean & Press (taming the arc & vertical pressing power)

ANNOUNCEMENTS:

sept11stairclimb

COT:

1. Attention to detail is key to success in mastering complex moves. 2. Coffee! Thank you Legacy.

Date: 2026-09-05
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Turf Burn
FNGs: None
COUNT: 2
WARMUP: the usual
THE THANG: IPC week 0
MARY: flutter kicks, penguin crunches, dirty dogs, donkey kicks, LBCs ANNOUNCEMENTS: More IPX to come!
COT: gratitude