Category: Uncategorized

Date: 2026-06-13
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Flux, Play-Doh, Legacy
FNGs: None
COUNT: 3
WARMUP: Imp Walker, Hill Billy, Will Mayes Hayes, LBAC, Heel Walk, Dead Lifts
THE THANG: We did A&A style EMOM with heavy swings — 20 rounds. 15 seconds of work, then a full :60 second rest period.

Then,
We did clean practice. Focusing on good form. Then a clean ladder of 5-4-3-2-1 reps (adding presses if PAX desired)

Then, just a quick overview of the squat.
ANNOUNCEMENTS: Coffeteria after
COT: We doing two things simultaneously. 1) Getting the best 1stF that we can–the best workouts that we want; don’t do a workout you don’t want to do; and 2) Building a community —

Date: 2026-06-12
AO: Horizon
Q: 3 mile ,
PAX: Hobbyhorse, Bo, Lazlo, Attache’, Poe, Kodiak, 3 mile, SPINAL TAP, Bellhop FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
BDMLS –
5 Burpees, add 10 Deadlifts (single leg) add 15 merkins 20 LBCs 25 squats Partner up, pax 1 backward run, pax 2 5 merkins then catch pax 1. Repeat Xtreme F3 Ultimate
MARY: lots of LBCs
ANNOUNCEMENTS:
COT: gratitude for all the things – seasons, F3, dudes showing up, and on and on and on.

Date: 2026-06-14
AO: Social Distance
Q: Booking ,
PAX: 2 percent, Booking, Rim Fire, Big Short, Popeyes
FNGs: None
COUNT: 5
WARMUP: one soul with a pack looking for other Ruckers
THE THANG: 26th/ Harrison/ WOD loop with plenty of hills
MARY: 45 merkins of course
ANNOUNCEMENTS:
COT: Runners assured the sole Rucker that others will and do come to mother-ruck-ing at social-distance on Sunday mornings!

Date: 2026-06-14
AO: Mother Ruckers
Q: East Wing ,
PAX: East Wing
FNGs:
COUNT: 1
THE THANG: WHERE ARE ALL YOU MOTHER RUCKERS AT !!??

MARY: 44 MERKS W RUCK

ANNOUNCEMENTS: IDK

COT: YHQ quietly reflects while rucking alone. Solo time can be peaceful, but sometimes a morning ruck might be best if shared with friends.

YHQ wonders of anyone will join him next Sunday.

Date: 2026-06-13
AO: Olympus
Q: Doodles ,
PAX: Yard Sale, Flea, Doodles, Drano, NOAA, Norm, Ashe, Rummage FNGs: 1 Rummage
COUNT: 8
WARMUP: the usual
THE THANG:
Circle around school stopping occasionally and each time adding an exercise. The following exercises were performed. 5 burpees
10 merkins
15 Willy mays
20 air squats
25 Freddy mercury
30 calf raises

Then basketball
MARY:
Yes a few excercises
ANNOUNCEMENTS:
7pm tonight Baywatch send off at Ramblers
COT:
Father Day next weekend. Think about qualities that you admired in your father and emulate those qualities or think about qualities you would like your father to have and emulate those.