Backblasts

Date: 2026-04-18
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Play-Doh, Hammer, Legacy, Bougie, SAAS, Flux
FNGs: None
COUNT: 6
Great DC-NOVA kettlebell focused mini-convergence.

THE WORK:

Almost as Rx minus core stability session. Carries=carry in and carry out.

ANNOUNCEMENTS:

Murph, Convergence, & Boneathon

COT:

Modify exercises to match your readiness; honor your limits. Build from there. The most effective movement is one performed with near-perfect technical proficiency—this maximizes mechanical tension while minimizing structural risk. Chasing the ‘hardest’ version often forces compensation, compromising joints rather than stimulating hypertrophy. Honor your restrictions to keep the stimulus safe and repeatable. Consistency over years will always outperform intensity over weeks.

Date: 2026-04-17
AO: The Aerie
Q: Chasqui ,
PAX: Rocketman, Trifecta, Lonestar, Chasqui
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Squats
Michael Phelps
Cherry pickers
Mosey

THE THANG:
10 yd
-Frankensteins
-Lunges
-Bear crawl
Shoulder tapMerkins
Goal line to Goal line mosey
Merkins
5-10-15-20 yd run
High plank w/merkins
Goal line to Goal line mosey
Squats
Merkins
Goal line to Goal line mosey
High plank w/plank jacks

Pax Mix:
Burpees
X factor
Big boys
Tag
Freddie Mercury

ANNOUNCEMENTS:
April 25 Battlefield Ruck
May 25 Murph

COT: Many thanks

Date: 2026-04-18
AO: Downrange
Q: Hobbyhorse ,
PAX: Legacy, Hobbyhorse, FatherDavid, Lucas?
FNGs: None
COUNT: 4
WARMUP: stretch and jog to Quincy
THE THANG: Dora mountain climbers sit up and calf raise. Timer bear crawl. 11s with jump squat and push ups. Hamiltons with crawl bear
MARY: v up flutter boxes side kick back kick jog home.
ANNOUNCEMENTS:
COT: prayers and blessing

Date: 2026-04-18
AO: The Sandlot
Q: Hobbyhorse ,
PAX: Trademark, Hobbyhorse, Napalm (Brandon Frazee), Summit, Dora, Boardwalk, Defiance, The Tulip, Lazlo, Rim Fire, Mogul FNGs: None
COUNT: 11
WARMUP: stretches
THE THANG: JG to Mount SaaS
MARY: summit led am hammers
ANNOUNCEMENTS: check channels
COT: respect for all those who come out while recovering. You are a major part of the community and always welcome. Way to go Summit.

Date: 2026-04-18
AO: The Farm
Q: Lumbergh ,
PAX: Trilogy, Firehead, Short-Timer, Lumbergh
FNGs: None
COUNT: 4
WARMUP:
THE THANG: 4.3 miles rucking with 10 merkins
MARY:
ANNOUNCEMENTS: Short-Timer has Monday (bring coupons), Roadside clean-up next Saturday COT: consistency is leading to the ability to endure harder workouts