“I am Loki of Asgard and I am burdened with glorious purpose.”

“I am Loki of Asgard and I am burdened with glorious purpose.”

6 Pax arrived and completed at Meathead – voted south Charlotte’s “most sweaty and cranky workout in F3SCLT”.

I was under the burden and command of Lawd Nanatan Voodoo to follow his spreadsheet of various kettlebell devilry whilst also “mixing it up with some complexes”, according to Voodoo.

As you command my lawd.

So off to the YouTubes I go looking for a new and decent complex.  I found a KB complex called “Asgard Complex”.  Vid had lots solid double KB movements but in a different sequence then the PAX usually perform.  The only issue was this complex had a curl….that’s a KB no-no in my book.  Curls are for dumbbells and bars and Gabe Kotter, not bells.  So, I stole this complex, changed it a bit (deleted the curl), then claimed it for my own.  WWLD…. that is what Loki would do…steal something from Asgard, warp it, and the claim it… do so I named it the Loki Complex.  Plus all the nerds in F3UC go on and on about starwars, baby yoda, boba fett, MCU, and other types of nerdery.  I imagine they are all giddy about the new Loki show. So perhaps F3UC will see this complex at an UC AO soon!


A curated list of hits from Avenger movies to keep and prep our Loki theme.  Just enough late 90’s and 2000’s songs to make Frehley’s cranky, but also enough Led Zepplin and AC/DC to keep him from having a tantrum.


  • 15 swings
  • pryer? prayer? pryor? squat (left, center, right).  Whatever, Hightide was not even there to correct me.
  • 20 swings
  • 10 merkins on bells
  • 15  swings
  • 10 goblet squats – slow and deep….ahem.

The Thang:

Strong First

  • 10 x 5 cleans (each arm) – Heavy.  Every minute on the minutes (EMOM)
  • Farmer’s carries – Heavy.  40ish meters followed by 10 swings.  4 Rounds.  This was a PAX favorite.  Especially Mighty Might….something about his weak grip, Hoover’s past foibles, and bells potentially flying everywhere.
  • 10 x 15 KB 1H swings (or 2H….PAX choice).  EMOM

Loki Complex

1 Double Clean, 1 Double Press, 1 Double Bentover Row, Drop to a plank, Renegade Rows, get up and 1 Double Deadlift.

We did 4-5 rounds.  Frehley suggested we add a merkin and I suggested we add a double front squat.  So we did.

I will tweak this complex more and use it as a ladder in my next Q.


  • Super man 1 min
  • HBH 1 min
  • Plank 1 min



Great work by all the PAX today.  It was a hot one this AM and the PAX pushed through.  Almost had a revolt of refuseniks when I called farmer carries BEFORE our swings, but it all worked out as Voodoo was able to put a spell on the wayward PAX.  I am liking this program as we get in our swings (240 today), pressing, grip work, and of course squats.  

Thanks for letting me lead.


  • Something about HDHH 7/21 at Stumptown.  Ask Hoover Master of Sudsery.
  • Grow Ruck…..but if you have not signed up it’s probably too late.  If you have you probably receive daily DMs from Cheese Curd.


Unplugged out!



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