Author: willhlaw

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:

Date: 2026-05-15
AO: The Driveway
Q: Fish Fry ,
PAX: Trademark, Roulette, Fish Fry
FNGs: None
COUNT: 3
WARMUP: LBACs, OH seal claps, Michael Phelps, hip hoppers, lemon twist, and clock dial on the wall THE THANG:
Tabatas for shoulders and hips. Two rounds each of 45 on and 15 off. I won’t name all the exercises because I will just be making names up like Matt Lyons. You just had to be there to experience them. MARY: mixed into workout
ANNOUNCEMENTS: the_night_owl, convergence, boneathon
COT: Work those supporting muscles as they are critical for you to get the most from your main active chains.

Date: 2026-05-15
AO: The Farm
Q: Trilogy ,
PAX: Short-Timer, Trilogy, Infinity, Firehead
FNGs: None
COUNT: 4
WARMUP:
SSH
Arm Circles
Imperial Walkers
Willy Mays Hayes
Don Quixotes
Beet Pickers

THE THANG:
Pyramid at 5x / 10x / 15x / 15x / 10x /5x
– SSH IC
– Merkins on down
– Grady Corn IC
– Squats on down
– Mountain Climbers IC
– Michael Phelps IC
with movement between levels
– Lunge Worm
– Bear Crawl
– Lunge Walk
– Frankensteins

MARY:
Dirty Dogs
Rosalitas
Tempo LBC
Bird Dogs
Flutter Kicks
American Hammers

ANNOUNCEMENTS:
Firehead for Saturday Ruck Q

COT:
Extended road trip with the M. Saw a lot of this beautiful country and our marriage survived – win, win.