Date: 2026-07-05
AO: TG10
Q: Gherkin ,
PAX: Lazlo, Hobbyhorse, Rim Fire, Gherkin
FNGs: None
COUNT: 4
Rimfire comes from out of nowhere at the last minute to win this week, with YHC, Laz and HH eating his dust. Good work everyone!
Yes- out and back!
Date: 2026-07-05
AO: Social Distance
Q: Booking ,
PAX: Popeyes, Piano Man, Booking, Speedo
FNGs: None
COUNT: 4
WARMUP: Quickly agreed that out and back was the way to go! THE THANG: 6 mikes on WOD
MARY: merkins of course
ANNOUNCEMENTS:
COT: demonstrations on the floor of NSS on how to combat planter fasciitis were performed
ID Hangover Ruck
Date: 2026-07-05
AO: Mother Ruckers
Q: East Wing ,
PAX: East Wing
FNGs:
COUNT: 1
2.75 mile ruck with 1000 stairs.
Finished with 45 OH pack presses.
Capital Montessori Kettlebell Club. Gear
Date: 2026-07-04
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Play-Doh, Legacy
FNGs: None
COUNT: 2
We celebrated America’s 250th with high-performance iron practice.
WARMUP:
Spinal mobility, goblet squats, deadlifts, carry ins.
THE THANG:
Kettlebell Swings | 25x 2-10
– Pacing: E1:20 / O1:20
– Legacy properly honored the Semiquincentennial, YHC got closer to the sesquicentennial mark.
MARY:
Coffee and carry out.
COT:
We talked about how in youth sports there can be too much focus on immediate status and short-term reward and not enough on the grind and preparation. We should teach our kids (and ourselves) to embrace the grind. That grind is what lays the foundation for true athletic excellence, but more importantly, it builds the durability for lifelong fitness and mental resilience. If they only love the winning, they’ll quit the moment it gets hard. But if we teach them to love the preparation, they become unbreakable.
Happy 4th :sparkler::fireworks:!
Need more shade at Olympus
Date: 2026-07-04
AO: Olympus
Q: NOAA ,
PAX: Doodles, Pop Fly, El Camino, NOAA, Hightower, Roddick, Ashe, Norm, Nano, Bean Counter FNGs: None
COUNT: 10
WARMUP: yes, but it was already warm so probably unnecessary.
THE THANG:
200 yards of transportation exercises.
Frisbee fundamental practice
Ultimate. The practice clearly didn’t help enough.
MARY: slow flutter kicks
ANNOUNCEMENTS:
Ruck and float
Blow up the Block at Pop Fly’s tonight. Hope to see you there
COT: everyone is busy. Make sure you take the time to take care of yourself.
F3 The Capital 