Date: 2026-07-27
AO: Hamilton
Q: Hobbyhorse ,
PAX: Hard Knox, Sloop, Hobbyhorse
FNGs: None
COUNT: 3
WARMUP: stretch.
THE THANG: jog and exercise to back hill. Modified Dora relay on back hill for 8 rounds; 4 corners on top field more stuff on lower field MARY: v up dragon up dog donkey etc
ANNOUNCEMENTS: volunteers needed at ignite site this Saturday.
COT: give grace to people when they are having a day when they are a half-step behind.
The Aerie: Boots Theory of Economics
Date: 2026-07-24
AO: The Aerie
Q: Rocketman ,
PAX: Stewie, Lonestar, Peanuts, Chasqui, Rocketman
FNGs: None
COUNT: 5
WARMUP:
– SSH x20
– Windmills x12
– Willie Mays Hayes x8
THE THANG:
Cheap Boots Circuit — repeat 5 times, short and depreciating (rest gets shorter each round: 30s, 25s, 20s, 15s, 10s):
– Coupon curls x10
– Merkins x10
– Squat jumps x10
– (Cost accumulates — by round 5 legs and arms are worn through, just like cheap boots)
Interest Payments — mosey 200yd between each Cheap Boots round, representing the ongoing cost of never upgrading
Good Boots Investment — done ONCE, heavy and long, upfront cost:
– Coupon overhead carry, mosey 300yd continuous, no drops
– “Rest” is a different carry: dirty diaper, bear hug, etc
– Suitcase carry back to goal line
– (One big investment — no repeats needed, it “lasts” for the rest of the workout)
MARY:
– LBCs x25
– Coupon sit-up press x15
– Plank hold x60 sec — hold steady, no depreciation allowed
ANNOUNCEMENTS:
9/11 Stair Climb registration is up! sept11stairclimb
COT:
The Boots theory was developed by Sir Terry Pratchett, OBE:
https://en.wikipedia.org/wiki/Boots_theory
And it’s reflecting the Biblical proverb:
The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty. Proverbs 21:5 ESV
We did not see Jimothy
Date: 2026-07-26
AO: Mother Ruckers
Q: Ice Tea ,
PAX: Ice Tea, Kodiak, Jag, East Wing
FNGs: None
COUNT: 4
WARMUP: ready?
THE THANG: We rucked 3.51 miles up Minor’s Hill and back. We did not see Jimothy, but we did see a robot lawnmower.
MARY: Ruck-on merkins x20
ANNOUNCEMENTS: None
COT: None
Social Distance
Date: 2026-07-26
AO: Social Distance
Q: Bean Counter ,
PAX: Defiance, Big Short, Trademark, Rim Fire, Popeyes, Bean Counter, Booking, Wedding Singer FNGs: None
COUNT: 8
WARMUP:
THE THANG: Run 3 mile out and back on the W&OD trail. End with 45 exceptionally formed and quality merkins MARY:
ANNOUNCEMENTS: see slack
COT: coffee and engaging vigorous discussion followed
Capital Montessori Kettlebell Club. Gear
Date: 2026-07-25
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Legacy, Play-Doh, Flux, Trademark, Moderator
FNGs: None
COUNT: 5
WARMUP:
SSH, IW, HB, Prying Goblet Squats, “I,Y,T,W”s, MP, KB Deadlifts
THE THANG:
Kettlebell Swings (A & A)
– 16 sets of 2-6 reps
– Every 1:15 on the clock (20 minutes total)
Kettlebell Complex
– Row, Clean, Press, Squat
– Reverse ladder: 5,4,3,2,1
– Row, Press, Squat: 5 each side, rest, 4 each side, rest…
– Clean: once, to rack bell after row and prior to press.
MARY:
Around the worlds
ANNOUNCEMENTS:
– Loaded Carry Challenge Monday @ thedriveway
– 9/11 Stair Climb
COT:
YHC meant to say that his is grateful to brothers who show up on time even when he is running late, keeping things on track & setting a great example of commitment and responsibility.
F3 The Capital 