Date: 2026-08-29
AO: Downrange
Q: Slack ,
PAX: Hops, Rim Fire, Slack, T-Rex, Mr. Mom Mom, Chattahoochee, Quattro, Sticky, 8 others FNGs:
COUNT: 15
WARMUP: SSH, Burpees, IW, Bolt45
THE THANG: Various coupon carries with burpee penalties each time you put down your coupon, curl set, wall sit, balls to the wall MARY: flutters, big bois, LBCs, Freddies IC
ANNOUNCEMENTS: check the channel
COT: prayer circle
We actually did Bonnie Blair’s
Date: 2026-08-28
AO: The Farm
Q: Firehead ,
PAX: Infinity, Firehead, Squatter
FNGs: None
COUNT: 3
WARMUP:
Arm Circles
Hillbillies
Willie May Hayes
Beet Pickers
Mosey around fields
THE THANG:
Escalator:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey after the first few rounds
Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
Bonnie Blairs x 35 single count
MARY:
Rosalitas, X Factors, Side Crunches
ANNOUNCEMENTS:
COT:
Thoughts on lawsuit against me…
EMOMs, With A Complex
Date: 2026-08-29
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Flux, Roulette, Legacy, Moderator
FNGs: None
COUNT: 4
WARMUP: SSH, Imp W, Hill B, Willy Mayes Hayes, Imaginary Slam Ball, Willy Mayes Surfer, Deadlift THE THANG:
Block 1: 20 Minute EMOM
— 8-10 Kettlebell swings
Block 2: 15 Minute EMOM
— kettlebell swing
— clean
—press
— squat
— Switch sides. Rinse and repeat.
–Q did these bilaterally
ANNOUNCEMENTS: Let’s communicate early in the coming week about holiday plans. One option is dispensing with the regular programming and doing a stairclimb workout. Another option is a Sandlot takeover for a kettlebell klinic.
COT: It is not too hard to be good. You can lean on talent. But to make the jump from good to excellent, you have to do special things, including modifying habits and routines that got you to good.
Lost AO of Arlington/Clarendon
Date: 2026-08-29
AO: Downrange
Q: PAXminer ,
PAX: Tax Guy, PAXminer, DrugBoat, Hobbyhorse, Scoot
FNGs: None
COUNT: 4
WARMUP: warmup
THE THANG: series of 1 min exercises in St Charles lot
MARY: included
ANNOUNCEMENTS:
COT: prayers for Tax Guy and his growing family.
Landscape’s 1st Q
Date: 2026-08-29
AO: The Sandlot
Q: Landscape , Gus, Enron
PAX: Landscape, Forceps, Enron, Cager, Pepco, Hard Knox, MixTape, Tariff, Jag, Disco, Gus, Hobbyhorse, Ziggy (NC), IGB FNGs: 1 IGB
COUNT: 14
WARMUP:
side straddle hop x 25
imperial walker x 15
hillbilly x 15
windmills x 12
little baby arm circles x 10
willy mays hays x 10
THANG 1 (field):
DORA
coupon chest press x 100
coupon row x 100
coupon overhead press x 100
coupon curl x 100
planks & runs until remaining PAX finish
THANG 2 (wheel of pain):
2 rounds:
tri dips x20
fast stair climbs x20
dherkins x 20
intermission:
freddy mercury x 30
flutterkick x 15
1 round:
tri dips x 15
fast stair climbs x 20
dherkins x 10
THANG 3(field):
DORA 2:
lunges down field & fast mosey back x2
partner does planks & squats
MARY:
American hammer x 20
freddy mercury x 20
supermans 30 sec. hold x 5
dirty dog x 10
american hammer x 20
ANNOUNCEMENTS:
9/11 stairclimb
COT:
have fun in the gloom, even if your body hurts. the same lesson applies elsewhere in life. the team that has the most fun wins.
F3 The Capital 