Date: 2026-07-09
AO: The Highlands
Q: Jag ,
PAX: Yertle The Turtle, Jag, Katniss, SPECTRE, Froot Loops, Custer FNGs: 1 Custer
COUNT: 6
WARMUP: SSH, LBAC, Phelps, IW, WMH, RVE, Down Dog, Runners, Greatest, Cobra, Fellowship Lap THE THANG: F3 Uno!
MARY: Virginia Vs, Nolan Ryans
ANNOUNCEMENTS: 9/11 Stair Climb
COT: Focus on the process, not the results.
How does this thing work?
Date: 2026-07-12
AO: Social Distance
Q: Trademark ,
PAX: Popeyes, Bean Counter, Rim Fire, Trademark, Wedding Singer, Big Short, CableGuy, Gambler FNGs: None
COUNT: 8
THE THANG: 6 miles, 45 merkins
In Search of Stairs
Date: 2026-07-12
AO: Mother Ruckers
Q: East Wing ,
PAX: Ice Tea, Hobbyhorse, East Wing, Kodak
FNGs:
COUNT: 4
WARMUP: Get loose in the parking lot. Who stayed up for the Argentina match??
THE THANG: +/- 3 mile ruck walk with 15 mins of stairs mixed in
MARY: 45 overhead pack presses (3 sets of 15)
COT: Something about poisonous mushrooms and a murder mystery?
Capital Montessori Kettlebell Club. Gear
Date: 2026-07-11
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Moderator, Flux, Play-Doh, Legacy, Roulette
FNGs: None
COUNT: 5
WARMUP:
SSH, IW, HB, kettlebell deadlifts
THE THANG:
As Rx :point_up_2:
ANNOUNCEMENTS:
Ruck and Float
9/11 Stair Climb
COT:
The kettlebell is a simple tool that can cover a the fitness bases: conditioning, power, strength, hinges, squats, pushes, pulls, chassis integrity, and mobility. It is a Swiss army knife for exercise. Learning to use it pays fitness dividends.
Saturday Ruck
Date: 2026-07-11
AO: The Farm
Q: Short-Timer ,
PAX: Trilogy, Infinity, Lumbergh, Short-Timer
FNGs: None
COUNT: 4
WARMUP:
Arm Circle
THE THANG:
4.8 mile Ruck down 100% of Horsepen Run
F3 The Capital 