A Case of the Mondays

A Case of the Mondays

8 pax circled up on the first Monday of 2021 for the launch of a new kettlebell program at Swole. If you want to read up on it, please check out this link.

After a thorough disclaimer and a quick description of what we’d be doing, we got down to business.


  • SSH x 20 IC
  • Sharon Towers/Windmill x 10 IC
  • Prying squat x 2

Main Event:

Neupert: Double clean + double military press (DCL+DMP): 10 sets of 1 rep with a weight that you can press with good form for 4-5 challenging reps

Complex: 15:00 AMRAP or Armor Building: 2 DCL, 1 DMP, 3 double front squat (DFS)

Easy Strength (use single or double bells where applicable, weight should be heavy since reps are low):

  • Romanian deadlift: 2 x 5 reps
  • Decline merkins (on the curb or your bells if you’re Madison and don’t like your teeth): 2 x 5 reps
  • Lawnmower rows: 2 x 5 per side
  • Double swings (DSW): 6 sets of 5 reps (can do heavy single arm swings instead, alternating sides by set)

Carries: Pick up 2 bells any way you want and carry until told to put them down. These were supposed to be 3 sets of 1:00, but the timer was tough to hear.

Mary: 1:00 elbow plank, box cutters x 30 IC, 1:00 glute bridge


COT: Thanks to Madison for the takeout this morning.


  • 2 blood drives are scheduled for the next 2 months – 1 with Waxhaw in late January and 1 with SOB on 2/19. Since you have to wait 6 weeks between donations, you can only do one. I hear Mighty Mite is offering homemade beer to any pax that show up to the 2/19 drive. #unconfirmed


  • Thanks to the pax for coming out this morning and trying the new program. While there will certainly be some repetition in exercises, the Q has discretion to come up with his own complex each week. I’ve included some samples in the Google Sheets document linked in the original pre-blast, but these are just guidelines. If the idea of repeating exercises makes your eyes roll, try to think of this as practice rather than a workout. You’re putting in the reps to learn the movements. The strength gains will follow and before you know it, you’ll be moving more weight than before.
  • As mentioned in the pre-blast and above, please try to challenge yourself with the weights. The idea of doubles is to get you comfortable with heavier weights. I know sharing bells during a pandemic isn’t ideal, so I will continue to bring out extra bells that the pax can borrow for the workout. If you have the ability to buy a second bell and can afford to, I’d definitely recommend something in the 20-24 kg (45-53 lb.) range. It might seem like a lot of weight, but I think you’ll find that you will grow into them.
  • Ickey was proudly sporting his Bama shirt this morning. I’m not sure if he was giddier about Clemson’s loss or the opportunity for a rematch against Ohio State. Speaking of Clemson, we’ve missed Frehley’s at the 2 bell workouts since Clemson’s loss. I was getting worried, but then I spotted him in this morning’s picture from Firestarter. #proofoflife
  • It was great to have The Worm back out there this morning. He joined us a few times in 2020 and hopefully will become a regular in 2021. Wild Turkey was pre-jump roping and mixed in some rucking with his bells this morning. As usual, he put in strong work out there. Mighty Mite continues to toss around 60+# bells like helium balloons, which is always inspiring when I feel like I’m getting crushed under lesser weights. Uncle Leo upsized his bell last year and I look forward to him getting a matching pair now that he’s a kettlebell regular. It was good to have Madison back out there again this week. He put in strong work on the doubles and was moving quickly through the AMRAP.
  • With the new year, please think of pax you haven’t seen in a while or guys that can use F3. Reach out and invite them to a workout. Offer to post with them and then do it. Lots of men are thinking about their resolutions, so let’s get them hooked before that feeling fades.

About the author

Voodoo author

Area 51/SOB, Meathead co-site Q

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