Backblasts

Date: 2026-05-01
AO: The Driveway
Q: Legacy ,
PAX: Legacy, Fish Fry, Flux, bogey, Prestige
FNGs: None
COUNT: 5
WARMUP: a full 15 minutes of warm-up and joint mobility, including Steve Maxwell and Dave Kovar moves.

Then: RDL – :flag-bg: Bulgarian Sequence

Then: MONTESSORI TIME but many of us did TGUs)

Then: Copenhagen/Clamshell Sequence

Then we closed with Hindu and Iranian merkins.

ANNOUNCEMENTS: summer pop up Thursday evenings

COT: I may be sucking but I’m not quitting!

Date: 2026-04-29
AO: Ignite
Q: Peanuts ,
PAX: Landscape, Goldfish, Peanuts, 2 percent, East Wing, Kodak, Nancy Lopez FNGs: None
COUNT: 7
WARMUP: SSH; DB; DD; WGS; CK; ran a lap
THE THANG: Dora with a lap around the block. Block was long so lots of reps. MARY: did some
ANNOUNCEMENTS: Murph is coming. Come out and practice on Mondays in May. COT: lean in on your brothers

Date: 2026-05-02
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Play-Doh, Legacy, Prestige
FNGs: None
COUNT: 3
:kettlebell:KETTLEBELL CLUB:kettlebell:
Focus: Mastery, Technical Perfection, and Power Development. This session is focused on high-quality work, not getting smoked. Maintain quality throughout. The Plan (Choose Your Path):
I. Preparation (For Both Paths)
– Prying Goblet Squats: 2 sets of 5 reps (2-2-1 tempo).
– Kettlebell Deadlifts: 2 sets of 5 reps (using your swing weight bell).

II. Primary Driver: Heavy A & A Swings
– Volume: 15 sets total.
– Protocol: Every 75 seconds (E1:15, O1:15).
– Reps: 2 to 6 reps per set (choose 1-arm or 2-arm).

III. PATH 1: SWING + LOWER COMPLEX
– BSS (Bulgarian Split Squats): 5 sets of 5 reps per leg.
– Lunge Complex: 5 sets of 5 reps per side.
– Carries: Suitcase

IV. PATH 2: SWING + UPPER (PRESS/ROW) COMPLEX
– Press/Row Complex (5 sets): ROP-Style Reverse Ladder (3, 2, 1).
– This is a superset of a single-arm press (Military Press, Viking, or Merkin) followed immediately by a single-arm row (Single-Arm Supported Split-Stance Row). – Carries: Suitcase

Date: 2026-05-03
AO: Social Distance
Q: Rim Fire ,
PAX: Rim Fire, Popeyes, Piano Man, Booking, Wedding Singer, Breach, Gambler FNGs: None
COUNT: 7
THE THANG: 6 miles, 45 merkins

Date: 2026-05-03
AO: Mother Ruckers
Q: Kodiak ,
PAX: Poe, Old Bay, Kodiak
FNGs: None
COUNT: 3
WARMUP: walk down Maple Street
THE THANG: Head out the WO&D, hang a left at the pool near Shreve Rd, hit West St and ruck back MARY: Not with 2 guys recovering from shoulder surgery
ANNOUNCEMENTS: Come help Poe move his new gym into his new house on Tuesday COT: Let’s get coffee