Backblasts

Date: 2026-05-11
AO: Hamilton
Q: Hobbyhorse ,
PAX: Sloop, Traveler, Goldfish, Hobbyhorse, Doomsday
FNGs: None
COUNT: 5
WARMUP: stretch
THE THANG: mosey to exercise station. Oyo cycle of 5 pull ups, 10 merkin and hill run. Repeat for 7 cycles. Move to field for elevens of squat and ww2 MARY: side plank, hammer, v up, flutter, dog, donkey, dragon kicks
ANNOUNCEMENTS: Thursday night workouts at 630. Check channel. Parking will be addressed! Trifecta later this spring. COT: thankful to our regulars for keeping Hamilton going

Date: 2026-05-08
AO: The Driveway
Q: Play-Doh ,
PAX: Flux, Play-Doh, Legacy, bogey, @Roulette
FNGs: 1 @Roulette
COUNT: 5
Goal: Minimum-Effective-Dose Durability—a dedicated Support Day focused on injury-proofing the hips, feet, and core.https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit

The Thang:

This was an intentional 45-minute session of quality work, prioritizing controlled, high-tension eccentrics over high-rep metabolic conditioning. The theme throughout was: “This is armor day, not ego day”.

WARM-UP (Joint Warm-Up)

We started with the Windlass Primer (Slow-Motion Eccentric Heel-Toe Rocks) and the Hip Circuit (Prying Goblet Squat, 90/90 Switches), followed by Dead Bugs, Cat-Cots, and Quadraped T-Twists for core activation and spinal mobility.

P1: The Base (Ankle Armor)

Skipped

P2: The Prime (Neural & Lateral)

This phase was dedicated to neural and lateral stability:
– Turkish Get-Ups (TGUs). The Q emphasized regressing immediately if shoulder pack or control was lost.https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit
– Static Copenhagen Planks for elite lateral stability, with the guardrail to stop the set or regress if hips sagged.https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit

P3: The Meat (Hips & Hammies Superset)

The heart of the durability work focused on high-intensity eccentrics, supersetting the same leg before switching:
– Contralateral Bulgarian Split Squats (BSS).https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit
– Contralateral Single-Leg RDLs (SLRDL).https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit
– Both BSS and SLRDL used a critical 4-second eccentric count to armor the hamstrings and Achilles.https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit
– Finished with Single Leg Long-Lever Hamstring ISOs.https://docs.google.com/document/d/19d3GRNp_KEINJ6Wi6kbIgL_CMtkkjdcEL96lXHQuBAI/edit

P4: Upper & Flush (Rotational/Metabolic)

We moved to upper body stability and a metabolic flush:
– Half-Kneeling Bottoms-Up KB Press and Bent Over Row.
– The flush consisted of Heavy Suitcase Carries or Suitcase Step-Ups to maximize grip endurance and dynamic gait stability, followed by KB Windmills.

The COT (Circle of Trust)

The COT focused on the concept of physical recovery and adaptation time scales. It’s important to remember that our body recovers on four different timelines: – Neural/Nervous System: Days
– Muscles (Contractile Tissue): Weeks
– Connective Tissues (Tendons and Ligaments): Months
– Bones (Skeletal System): 6+ months
Takeaway: Your muscles may be able to handle and recover from high-volume work or heavy loads quickly, but your tendons, ligaments, and bones operate on a much slower calendar. This means you may feel recovered and ready to push, but the underlying structures that provide durability are still catching up. Give yourself adequate time and consistency for these slower-adapting tissues to adapt to the rigors of your training. Your long-term consistency is more important than your short-term intensity.:facepunch:

Welcome FNG @Routlette!

Date: 2026-05-09
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Flux, Play-Doh, Legacy, Prestige
FNGs: None
COUNT: 4
Focus: Mastery, Technical Perfection, and Power Development

Warmup:

– Prying Goblet Squats: 2 x 5 (2-2-1 tempo)https://docs.google.com/document/d/1SvP3xykHQ5sJ_EkNIw9LJ306C08gKRb3fXcfWQuW1zM/edit
– Kettlebell Deadlifts (KBDL): 2 x 5, performed with the swing weight bell to reinforce the hip hinge pattern.https://docs.google.com/document/d/1SvP3xykHQ5sJ_EkNIw9LJ306C08gKRb3fXcfWQuW1zM/edit

The Thang (Week 2 of Volume Wave):

– Primary Driver: Heavy A+A Swings
– Total Volume: 20 sets.
– Protocol: Every 75 seconds (E1:15, O1:15) with 2 to 6 reps per set, focusing on explosive hip drive and maintaining the Lat Zip and Power Floor anchors.

– Path 1: Swing + Lower Complex
– Bulgarian Split Squats (BSS): 4 x 5/leg.
– Lunge Complex (Lateral + Rotational): 4 x 5/side.

– Path 2: Swing + Upper Complex (Press/Row)
– Military Press/Single-Arm Supported Split-Stance Row Complex: 4 sets of 3, 2, 1 Press/Row reverse ladder.

– Accessory
– Carries or Step Ups: 4 circuits of Choice (options include Suitcase, Farmers, Offset, Racked, Waiter, or Bottoms-Up Variations).

COT (Circle of Trust):

YHC eflected on the importance of looking for and remembering moments of joy even when facing difficult times.

Date: 2026-05-07
AO: Olympus
Q: Crop Duster ,
PAX: Obadiah, Baywatch, Drano, Doodles, Nano, Crop Duster, NOAA, Toolbox, OnlyFans, Rollingstone, Peanuts, Y-nab FNGs: None
COUNT: 12
WARMUP: yes
THE THANG: Run to benches – derkins, wall sit 2x, run to concrete stumps – kick ups / squat to top of stump 2x , run to covered area – donkey kick / plank 2x, Ricky Bobby around the track 1x MARY: 10 reps each
ANNOUNCEMENTS:
COT: find the joy in life

Date: 2026-05-10
AO: Social Distance
Q: Popeyes ,
PAX: Trademark, Popeyes, Wedding Singer, Booking, Speedo, Gambler, 6 FNGs: 1 6
COUNT: 7

WARMUP: non judgement of ruckers
THE THANG: 6 and change (a couple did 7)
MARY: Michael Jordan’s return to basketball jersey number (45) merkins ANNOUNCEMENTS: Computers reduce cognitive functioning.
COT: Don’t pass up an open parking spot bc maybe you will hit a telephone pole in the next parking spot.