Date: 2026-09-06
AO: Social Distance
Q: Rim Fire ,
PAX: Piano Man, Booking, Wedding Singer, Bean Counter, Breach, Rim Fire, Spokes, Popeyes FNGs:
COUNT: 8
WARMUP: College football on Saturday
THE THANG: 6 and change (7 for some)
MARY: 45 merkins
ANNOUNCEMENTS: check the channel
COT: If you’re in Florence, show up early for happy hour and make friends with the waitress
STAIR PREP
Date: 2026-09-06
AO: Mother Ruckers
Q: East Wing ,
PAX: Jag, Old Bay, East Wing, Ice Tea
FNGs:
COUNT: 4
WARMUP: Discuss if we should really do this or not.
THE THANG: Rucked the church stairs.
MARY: 30-ish Merkins
ANNOUNCEMENTS: sept11stairclimb
Capital Montessori Kettlebell Club. Gear
Date: 2026-09-05
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Legacy, Flux, Moderator, Play-Doh
FNGs: None
COUNT: 4
WARMUP:
The usual, goblet squats, KB deadlifts, butt taps, butt tap KB deadlifts, butt tap jumps, hollow holds
THE THANG:
We went over the
– Swing (hinge mechanics, hip power, & safety)
– Clean & Press (taming the arc & vertical pressing power)
ANNOUNCEMENTS:
sept11stairclimb
COT:
1. Attention to detail is key to success in mastering complex moves. 2. Coffee! Thank you Legacy.
Iron Pax at the Jersey Shore
Date: 2026-09-05
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Turf Burn
FNGs: None
COUNT: 2
WARMUP: the usual
THE THANG: IPC week 0
MARY: flutter kicks, penguin crunches, dirty dogs, donkey kicks, LBCs ANNOUNCEMENTS: More IPX to come!
COT: gratitude
The Capital Fringe Festival
Date: 2026-09-04
AO: The Driveway
Q: Legacy ,
PAX: Legacy, Prestige, Play-Doh, Flux
FNGs: None
COUNT: 4
Okay, so like the power was out, which was kind of weird, and it made it even more chill than normal, and we are a pretty chill group. Thanks to whoever was running their Generac all-house generator because there is no complaining about F3 tunes when that thing is chugging.
WARMUP: ITS KIND A LIKE THANG IS WARMUP
THE THANG: Imperial Walker, hillbilly, Willie Mayes Hayes, LBAC. RVE with a sweep,
Steve Maxwell sequence washing machines sleeve pull, spinal wave, thoracic glide series
Dave Kovar sequence…. Approximately three minutes Connor McGregor, pretend slam ball, pretend samurai sword, uppercut, Willy maze surfer, pretend invisible, snow shovel, then arm whips
Hollow Body Sequence: hollow body and Superman holds– we did clinical hollow body holds for 20 seconds over to Superman hold 20 seconds–Times Three
Copenhagen plank and clamshell sequence; we did authentic Copenhagen interspersed with clamshell leg lifts–Times Two
We did five World War II
We finished with a couple series of “ Bogey“ hamstring pulls
MARY: 3 x prying goblet squats
ANNOUNCEMENTS: sept11stairclimb
COT: Many organizations keep a lot of people on the periphery. F3 is the opposite! Always be looking to bring guys in from the periphery.
TGU-ATERIA: Figuring that the Starbucks was out of power (which it wasn’t), we stayed and worked on TGUs. This may become a thing!
F3 The Capital 