Author: willhlaw

I am a UX full stack developer and GIS mashup manager who has been working in emergency operations, cyber security, jobcinity.com, reminduslater.com, open source sharejPoint and other projects.
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Capital Montessori Kettlebell Club. Gear

Date: 2026-07-11
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Moderator, Flux, Play-Doh, Legacy, Roulette
FNGs: None
COUNT: 5
WARMUP:

SSH, IW, HB, kettlebell deadlifts

THE THANG:

As Rx :point_up_2:

ANNOUNCEMENTS:

Ruck and Float
9/11 Stair Climb

COT:

The kettlebell is a simple tool that can cover a the fitness bases: conditioning, power, strength, hinges, squats, pushes, pulls, chassis integrity, and mobility. It is a Swiss army knife for exercise. Learning to use it pays fitness dividends.

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AO the Pit | Double 11

Date: 2026-07-07
AO: Downrange
Q: Slackbot , Trademark
PAX: Trademark, Slackbot, Cena, Packman, Beowulf, Nettypot
FNGs: None
COUNT: 5
WARMUP: normal stuff
THE THANG: Double Elevenses. Exercises were weighted Squats, Bonnie Blairs, Burpees, Mericans. PAX start at bottom of hill with exercise 1 (x10) Then run half way up hill and do exercise 2 (x10). Then run to top of hill and do exercise 3 (x1). Then back to the middle of the hill for exercise 4 (x1). For each round exercise counts increase and decrease by 1 but always remaining at 11. MARY: PAX Choice
ANNOUNCEMENTS: GTE in September
COT: Pittsburgh Rocks

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Olympus

Date: 2026-07-11
AO: Olympus
Q: Ashe , Hightower
PAX: Hightower, Ashe, Norm (Todd Cole), lazlo, Monk, Doodles, Flea, Bean Counter FNGs: None
COUNT: 8
WARMUP: Stretching & Lunges
THE THANG: Jog Lake Braddock & Play Soccer. Lazlo = MVP.
MARY: Yes, but standing up. Mostly stretching.
ANNOUNCEMENTS: Ruck and Float, 9/11
COT: You had to be there.

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The Sandlot

Date: 2026-07-11
AO: The Sandlot
Q: CableGuy ,
PAX: Klinger, The Tulip, Rim Fire, Baywatch, 2 percent, CableGuy, Trademark, Corner Kick, Mogul, Tariff FNGs: None
COUNT: 10
WARMUP: SSH, HB, IW, CP, WMH
THE THANG: Original JG: mosey 3 minutes, stop for 20 Squats 5 Burpees 20 Merkins, x 10 rounds. MARY: None
ANNOUNCEMENTS: Ruck and float 8/1.
COT: Take time this summer to slow down and reconnect with family and friends.