Mistakes were made
Date: 2026-01-05 AO: swole Q: voodoo PAX: flipper, Uncle Leo, Pepsi, Blanks, Emoji, Unplugged, The Worm, ickey_shuffle, Runstopper, voodoo FNGs: None COUNT: 10 A hefty 10 pax posted at Calvary this morning for the first 2026 episode of Swole. Runstopper was a welcome addition – it’s always good to have an F3 legend on hand. While I hope he heals up fast, I also hope he keeps posting with us! The weather was perfect for some lifting in the low 40s and the fog wasn’t an issue.
WARMUP:
SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats x 2
THE THANG:
Clean em up (Workout 1 of Week 4). 3 sets of 6 reps with approximately 1:1.5 work:rest ratio DCL/DMP/DSN/DFS Performed as complex, chain, hydrox (1/4/1)
Carries – racked and overhead
Jackie Complex – single bell Minute 1: 5 swings, 4 cleans, 3 snatches, 2 presses, 1 racked squat Minute 2: other side Minute 3: 5 high pulls, 4 thrusters, 3 snatches, 2 OH lunges, 1 lawnmower row Minute 4: other side Repeat for 3 rounds with a little extra rest here and there
6:00 EMOM – Voodoo Complex with doubles (because we hadn’t done enough). 1/2/3/3/2/1 with complexes on the way up and chains on the way down.
MARY: no time
MOLESKINE:
Well, that was far worse than expected. Thinking I’d fill the post-doubles time with some singles to take it easy on the pax (and myself!), I was unpleasantly surprised by how difficult the Jackie Complex was. The video (posted below for your edification) recommended doing 5 rounds but we only did 3 and that was sufficient. We might have also taken a bit more rest than was strictly recommended. :man-shrugging:
www.instagram.com/reel/CwF17dmAag0/?igsh=MWYycHhkYTVuNXhmaA==
All in all, this workout wore me out and was a great way to start the new year. The numbers have been strong at our bell workouts lately, which has been great to see. Let’s keep it going in the new year!
One more link for you from YouTube that describes how I felt after the workout:
ANNOUNCEMENTS:
– The Prod has great numbers on Friday. Please keep the momentum going by reaching out to FNGs and pax that have fallen off the F3 wagon. – Please keep students and teachers in your thoughts as we embark on another semester of school. Drive safely and pay attention!
COT: YHC took us out.
WARMUP:
SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squats x 2
THE THANG:
Clean em up (Workout 1 of Week 4). 3 sets of 6 reps with approximately 1:1.5 work:rest ratio DCL/DMP/DSN/DFS Performed as complex, chain, hydrox (1/4/1)
Carries – racked and overhead
Jackie Complex – single bell Minute 1: 5 swings, 4 cleans, 3 snatches, 2 presses, 1 racked squat Minute 2: other side Minute 3: 5 high pulls, 4 thrusters, 3 snatches, 2 OH lunges, 1 lawnmower row Minute 4: other side Repeat for 3 rounds with a little extra rest here and there
6:00 EMOM – Voodoo Complex with doubles (because we hadn’t done enough). 1/2/3/3/2/1 with complexes on the way up and chains on the way down.
MARY: no time
MOLESKINE:
Well, that was far worse than expected. Thinking I’d fill the post-doubles time with some singles to take it easy on the pax (and myself!), I was unpleasantly surprised by how difficult the Jackie Complex was. The video (posted below for your edification) recommended doing 5 rounds but we only did 3 and that was sufficient. We might have also taken a bit more rest than was strictly recommended. :man-shrugging:
www.instagram.com/reel/CwF17dmAag0/?igsh=MWYycHhkYTVuNXhmaA==
All in all, this workout wore me out and was a great way to start the new year. The numbers have been strong at our bell workouts lately, which has been great to see. Let’s keep it going in the new year!
One more link for you from YouTube that describes how I felt after the workout:
ANNOUNCEMENTS:
– The Prod has great numbers on Friday. Please keep the momentum going by reaching out to FNGs and pax that have fallen off the F3 wagon. – Please keep students and teachers in your thoughts as we embark on another semester of school. Drive safely and pay attention!
COT: YHC took us out.
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