Backblasts

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.

Date: 2026-05-13
AO: The Bullpen
Q: Peanuts ,
PAX: Peloton, Peanuts
FNGs: None
COUNT: 2
WARMUP: SSH; WMH; MP; DD; WGS
THE THANG:
Sets of10:
Curls
Squats
OHP
Step ups
Dips
Cactus Squats
Incline Merkins
Run one lap around baseball field
Rinse and Repeat x2 but add 10 reps and add a lap each time MARY: FKs and AHs
ANNOUNCEMENTS: Murph; boneathon; convergence; HIM society
COT: F3 is great for building leaders but also maintaining some independence and freedom at the local level. The balance is hard for organizations but both are important for long term survivability and growth.