Author: willhlaw

Date: 2026-07-26
AO: Social Distance
Q: Bean Counter ,
PAX: Defiance, Big Short, Trademark, Rim Fire, Popeyes, Bean Counter, Booking, Wedding Singer FNGs: None
COUNT: 8
WARMUP:
THE THANG: Run 3 mile out and back on the W&OD trail. End with 45 exceptionally formed and quality merkins MARY:
ANNOUNCEMENTS: see slack
COT: coffee and engaging vigorous discussion followed

Date: 2026-07-25
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Legacy, Play-Doh, Flux, Trademark, Moderator
FNGs: None
COUNT: 5
WARMUP:

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

THE THANG:

Kettlebell Swings (A & A)
– 16 sets of 2-6 reps
– Every 1:15 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.

MARY:

Around the worlds

ANNOUNCEMENTS:

– Loaded Carry Challenge Monday @ thedriveway
– 9/11 Stair Climb

COT:

YHC meant to say that his is grateful to brothers who show up on time even when he is running late, keeping things on track & setting a great example of commitment and responsibility.

Date: 2026-07-25
AO: Olympus
Q: Hightower ,
PAX: Nano, Hightower, Bean Counter
FNGs: None
COUNT: 3
WARMUP:
Stretching & warm up exercises

THE THANG:
Bleachers & burpees

5 burpees, the. Bleacher climb. Other side 20 air squats, return back on bleachers

Knocked out 2 rounds

Joined other group for Ultimate

MARY:
Done

ANNOUNCEMENTS:
Aug 11 bookclub with Nano
Ruck & Float
9/11 stair climb

COT:
Enjoy the fellowship we have in F3! Don’t take for granted the fellowship build in this community.

Date: 2026-07-25
AO: The Farm
Q: Short-Timer ,
PAX: Short-Timer, Infinity, Firehead, Trilogy, Roger
FNGs: 1 Roger
COUNT: 5
Rucked 3.7 miles around Sully Historic Farm.

Date: 2026-07-25
AO: The Sandlot
Q: Hard Knox ,
PAX: Attache’, 2 percent, Hard Knox, Jag, CornerKick, Flat Tire, Defiance, Landscape, Mogul FNGs: None
COUNT: 10
WARMUP: The Usual
THE THANG: TABATA, DORA w/ Hill Sprints
MARY: The Usual, Nolan, Ryan, protractor
ANNOUNCEMENTS: 9/11, Ruck n Float
COT: carpe diem, strength is temporary, cultivate your gray hair.