Date: 2026-06-11
AO: Ruck Dynasty
Q: Hobbyhorse ,
PAX: Hobbyhorse, Attache’, Kodiak, Maguire, Skipper, Bailey FNGs: None
COUNT: 6
WARMUP: arrived
THE THANG: rucked, potty stops
MARY: wrap
ANNOUNCEMENTS: cowboy cafe tonight at 730; pregame workout at High View Park COT: good job.
Tough mile
Date: 2026-06-11
AO: Olympus
Q: Doodles ,
PAX: NOAA, Doodles, Birdman, Nano, Rollingstone, Drano, OnlyFans, Toolbox, Gadget FNGs: None
COUNT: 12
WARMUP: ssh, imperial walkers, hillbillies, Matt foleys, down dog, WGS, kobra Kia, child pose, arm circle THE THANG:
Partner 1 runs, Partner 2 does following exercises repeat until partner arrives and then switch. 10 overhead press, 20 curls
10 Mike Tyson’s, 20 coupon squats
10 dips, 20 kettlebell swings.
10 burpees, 20 derkins
MARY:
Pax threw trash can lid frisbee and all bear crawled to it going each Mary exercise of LBCs, ab work etc, someone stole Doodles coupon again. ANNOUNCEMENTS:
Party Saturday at Rambkers house at 7pm to send off Baywatch COT:
Life can give you lemons, but you have to figure out how to make lemonade. Prayed for El Camino’s baby boy in NICU.
Potomac Rising
Date: 2026-06-10
AO: Potomac Rising
Q: Cookies ,
PAX: FIFA (F3 The Capital), 120, The Situation, Cookies, Promoter, Horshack, El Duble, Takeout FNGs: 1 Takeout
COUNT: 8
WARMUP:
SSH x20 IC
Imperial Walkers x10 IC
Arm Circles x10 each way IC
Cherry Pickers x10 IC
Downward Dog Pedal x30 sec
Plank Shoulder Taps x10 IC
THE THANG:
Block A
3 rounds
15 Merkins
20 Plank Jacks
15 Carolina Dry Docks
20 Big Boy Sit-ups
Easy mosey around parking lot (2x) after each round.
Block B
4 stations, 45 sec work / 15 sec rotate, 4 rounds.
1. Hand-release merkins
2. Overhead press / dry docks
3. Plank up-downs
4. American hammers
Easy lap after each full round.
Block C — Partner Push Ladder:
Partner up. One works, one planks.
100 Merkins
100 LBCs
50 Carolina Dry Docks
Shared reps. Plank when done.
MARY: Skipped
ANNOUNCEMENTS: FNG Matt Walsh was named Takeout.
COT: Good effort guys! Hope your shoulders/chest feel better than mine.
The Driveway
Date: 2026-06-10
AO: The Driveway
Q: Play-Doh ,
PAX: Bone, bogey, Prestige, 2 percent, Play-Doh, Flux
FNGs: None
COUNT: 6
WARMUP: as Rx + Table Top T Spine Twists and Cat Cows
THE THANG: As Rx
MARY: As Rx
ANNOUNCEMENTS:
May need to relocate next Monday due to Williamsburg trip.
capital-montessori-kettlebell-club relocating to @ terrapin-station this Saturday for a trial run at a new AO.
COT:
YHC is grateful for Pax who hold him accountable for clear communication during beatdowns. Sometimes the under rested, under caffeinated brain needs a little (or a lot) of help. :punch:
The Aerie Bootcamp
Date: 2026-06-10
AO: The Aerie
Q: Cruise , Trifecta
PAX: Cruise, Trifecta, Trifecta
FNGs: None
COUNT: 3
WARMUP: Michael Phelps , cherry pickers , Willie Mays Hays
THE THANG:
100, 200, 400 yd pass out sprint
Rifle carry to the goal line
20 yard standing broad jump
20 yard bear crawl
10 yard crab walk
30 yard side straddle sprint
20 yard sprint
50 yard left shoulder carry
50 yard right shoulder carry
50 count wall plank
10 durkins on wall
Rifle carry to the track
400 yard relay race passing the baton
MARY: American Hammers
Neck rolls
Merkins 5 sets of 10
ANNOUNCEMENTS:
COT: during stressful times with family show restraint and compassion by not adding to the fire .
F3 The Capital 