Schweddy Bells – One program ends and another begins

Schweddy Bells – One program ends and another begins

If you’re looking for a BOGO deal on a warm Sunday afternoon, you’ve come to the right place. This is a combo backblast/preblast for Saturday’s Olympus where we concluded Ickey Shuffle’s Fighting Shape plan and the next kettlebell program that will start tomorrow at Swole and continue for the next 6 weeks at Swole/Meathead/Olympus.

I pulled up to Calvary around 6:55 and found a few cars waiting for me. The Worm, Kryzezwski (I’m never going to spell that without some sort of autocorrect helping me), and Mighty Mite were there, but only BLC’s swagger wagon was in attendance. I began unloading the bells and Tupelo’s native son came jogging up. #strong

After a quick disclaimer (don’t hurt yourself), we started with the warm up:

  • SSH x 20 IC
  • Swings x 10
  • Imperial Walker x 10 IC
  • Swings x 10
  • LSS x 10 IC
  • Swings x 10
  • Sharon Towers x 10 IC
  • Swings x 10

Sufficiently warmed up, it was time for the main event:

  • Clean + press x 10 each side (performed as singles or doubles)
  • Merkins x 10
  • Reverse lunges x 5 each side
  • Halo x 10 each direction

Rest 2:00, then repeato for 5 total rounds.

  • 2H swings x 20
  • Lawnmower x 8 each side
  • Goblet squat x 10
  • Snatch x 5 each side

Rest 2:00, then repeato for 5 total rounds. Wild Turkey wrapped up his 8 mile ruck and jumped in for the last 2 rounds. #badtiming

A few minutes left, so we went right to the Mary portion of the morning’s activities:

  • Elbow plank x 1:00, :30 recovery
  • Hollow body hold x 1:00, :30 recovery
  • Glute bridge x ~1:30 (until time was up)

The End. Circle up with the Rock pax, led by Magoo. The Rock had an FNG (Percy, from Memphis) and BLC took us all out.


  • F3 Dad’s Camp will be August 19-21 at Camp Thunderbird on Lake Wylie. See the preblast for details and to sign up. Spots are going fast!
  • F3 Brolympics returns on September 24th. Details will be forthcoming, but Flipper, Horsehead, Hoover, and Joker are hard at work on events that will challenge all of the pax, regardless of their strength. The t-shirt has been professionally designed and looks great. Plenty of fellowship will be available as well as the usual mumblechatter (and trash talking).
  • Keep an eye on Slack as there will be pre-orders coming up soon for hats, the aforementioned Brolympics shirts, and Area 51 shirts. If you’re new to F3 or if you’ve been around for a while and have the smelly shirts to prove it, take this opportunity to freshen up your closet. We’ll need a minimum of 12 orders of each item to launch the order, so please support the effort! Contact High Tide with any questions.


  • I think I speak for all of the pax when I say that the Fighting Shape plan was sneaky tough. You’re reading through it and thinking “that’s a lot of presses, but I get 2:00 rest between sets.”  That’s not enough rest. There were a lot of sweat angels out there yesterday.
  • Thanks to Ickey Shuffle for putting these last 8 weeks together and building a solid program. PS – I’m also going to kick him in the nuts for said program.


As promised, we’ll be starting a new program tomorrow at Swole. I’ll be the Q and Mighty Mite will Q at Meathead on Wednesday (now that it’s written here, he has no choice). The next program is another one from Joe Daniels, who came up with the Kettlebell Only Muscle Gain (KBOMG) program we did a few months ago. You know what that means: a multi-colored spreadsheet with lots of video links and some weird exercises. This program will have a mix of singles and doubles, so either bring doubles to the workouts or check out the program the night before. The Q could also post on Slack the day before if he was really on the ball…

Here’s the link to the Swing this Kettlebell Complex ProgramSwing this Kettlebell Complex Program. It is structured as a warm up (Q’s discretion), a main complex, and a finisher. The Q can add carries, Mary, or additional KB work if there’s extra time.

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Voodoo author

Area 51/SOB, Meathead co-site Q

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