Author: willhlaw

Date: 2026-08-21
AO: The Aerie
Q: Rocketman ,
PAX: Trifecta, Rocketman, Stewie, Lonestar
FNGs: None
COUNT: 4
WARMUP:
Some standard warmups, mosey, etc.

THE THANG:
6 Rounds For Time

20 Sandbag Bent Over Rows
10 Sandbag Thrusters
50yd Sandbag Shuffle
50yd sprint

Then AMRAP:

20 coupon swings
10 plank coupon drags
7 burpee hop over coupons
20yd rifle carry

ANNOUNCEMENTS:
– 9/11 is almost here!

COT:
2 Samuel 12

What does a good friend look like? For King David, it was Nathan the prophet. He confronted David’s sin face to face and was with him through the consequences of his sin. “You are the man!” The brother who confronts you is the brother who loves you; look for the man who needs you as that brother.

Date: 2026-08-23
AO: Social Distance
Q: Booking ,
PAX: Big Short, Bean Counter, Booking, Piano Man, Groundhog, Wedding Singer, Popeyes, Gambler FNGs: None
COUNT: 8
WARMUP:
THE THANG: 6 and change up 26th to Harrison and back on the WOD MARY: 45 merkins
ANNOUNCEMENTS:
COT: Travel and hotel tips from Popeyes’ adventures… you can’t make this stuff up!

Date: 2026-08-23
AO: Mother Ruckers
Q: East Wing ,
PAX: Sunshine, Kodak, Ice Tea, East Wing
FNGs:
COUNT: 4
WARMUP: Shake it out in the parking lot.
THE THANG: 3.85mi loop
MARY: 25 OH pack press or merkin

Date: 2026-08-21
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Prestige, Vila, Legacy, Roulette
FNGs: None
COUNT: 5
WARMUP:
THE THANG:

Part 1: Crawling

• Baby Crawl
• 1-Inch Bear Hover
• Forward & Reverse Bear Crawl
• Lateral Bear Crawl
• Spiderman Crawl/Merkin

Part 2: Dynamic Rolling to Bridge Continuum

• Dead Bug
• Glute Bridge
• Tabletop Hold & Crab Walk
• Tabletop Lateral Walk
• Tabletop w/ Single-Arm Reach
• Tripod Wrestler Bridge

Active Recovery:

• Loaded Carry
• Dynamic 90-90 Hip Switches

MARY:

I remember doing corpse pose at one point…

ANNOUNCEMENTS:

sept11stairclimb

COT:

YHC ignored warning signs: upper back sore, weights felt heavy, lower back twinge. Initiated heavy swing set, form off, tweaked hip. Listen to those warning signs and modify immediately, switch into recovery or rehab mode, take the day off, but do not let ego or stubbornness or hubris turn a healthy habit into something harmful.

Date: 2026-08-22
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Play-Doh, SAAS, Roulette, Legacy, Hammer, Trademark
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walker, Hill Billy, Non-Bounce RVE, Willy Mayes Surfer, Deadlifts using your swing kb THE THANG: THE THANG:

20 set of swings at PAX’s rep count, EMOM

Then, the CMKC Ladder for the
Row, Press, Squat Complex,
– 5,2,4,1,3 each side
– 5,2,4,1,3 each side
We Beat the Rain!

ANNOUNCEMENTS: On days with possible precip–please check the channel at 6:45 in case we have to move to the WMS Portico.

Sign up for the 911 Stairclimb
COT: This is the group! We are so important for the region. All over F3 nation, kettlebell workouts are exploding (following the explosive growth of F3 itself). Guys need the option of a non-running workout–guys who are injured, perhaps from college athletics. We are doing it! We will be that option. SYITG!