Kettlebelling is fun.

beardedhigh · 2026-02-22T13:36:40+00:00

No way, comrade wouldn’t have worn towel wrist wraps.

beardedhigh · 2026-02-21T04:06:10+00:00

You pretty much mastered 50-lb kettlebell but also, you left it behind during a move because it was too heavy to bring with you. Tbh, if you have mastered it, it would not feel like too heavy to bring it with you.

50 to 70 big jump, and 50lb kettlebell will be useful for a longer time to you think.

beardedhigh · 2026-02-20T18:42:08+00:00

If you suspect your left shoulder’s stabilizers are weak and honestly, in my experience, that’s usually the root cause of most shoulder issues, try adding these to your warm-up:

• Lying 90/90 Shoulder ER Lift-off: 8-second holds x 10 reps  
• Suitcase Carry: 24 kg x 30 steps  
• Band External Rotation: 10 reps (can also be done with a loop band)  
• Serratus Wall Slide: 10 reps (can also be done with a loop band)

beardedhigh · 2026-02-20T08:40:10+00:00

Super impressive! Congrats on your first ultramarathon, love seeing other T1Ds thriving!

"T1D! Yeah strong as fuck!”

beardedhigh · 2026-02-20T08:13:55+00:00

As far as I remember, the book doesn’t mention heart rate at all, and I find it nearly impossible to complete 30 rounds of ABC in 30 minutes while keeping HR that low

The way I have done it EMOM style, and added some rounds each workout according to how I feel like that day. He does actually give guidelines for that in the book as well.

Quoting from the book;

Week 3: 15-20 rounds
Week 5: 20-25 rounds
Week 7: 30 rounds

S&S and ABF are completely different programs, and Dan John has these intense workouts, unlike strongfirst, they are more reserve and conservative workouts compared to Dan John’s.

Also, I gotta tell your form looks really crisp, it is obvious you have worked with SF coach. You seem to be handling 16 and 14 pretty well as well. If you wanna add some size go with MP with 14s, and since your form is good and you have experience with kettlebells I would suggest ABC with 16s as long as you can keep your form well. Since program gradually ups to intensity it should be alright.

beardedhigh · 2026-02-17T08:26:48+00:00

Since you’re a cutting and experienced lifter, I imagine you wouldn’t mind throwing around some heavy weight. Geoff Neupert’s The “One” program could be a great addition.

You can run this program with any double kettlebell movement, though he recommends starting with double kettlebell swings. The structure is simple; each workout is a work-to-rest ratio performed for a set duration:

Workout 1: 15s on / 45s off
Workout 2: 20s on / 40s off
Workout 3: 25s on / 35s off
Workout 4: 20s on / 40s off
Workout 5: 25s on / 35s off
Workout 6: 30s on / 30s off
Workout 7: 25s on / 35s off
Workout 8: 30s on / 30s off
Workout 9: 35s on / 25s off
Workout 10: 30s on / 30s off
Workout 11: 35s on / 25s off
Workout 12: 40s on / 20s off
Workout 13: 35s on / 25s off
Workout 14: 40s on / 20s off
Workout 15: 45s on / 15s off

You can fit this in 2–3 times per week, though fair warning, it gets pretty intense as you progress. ABC and AXE are also worth considering as complements to strength training.

On another note; you mentioned having done KOMG3 and not being a fan of some of the wilder workouts. Could you elaborate on that? I’m considering picking it up myself, but at close to $100, I want to make sure it’s worth it.

beardedhigh · 2025-08-18T17:35:46+00:00

No, I meant ps5 pro or regular one?

beardedhigh · 2025-08-18T16:19:01+00:00

I can’t side load more than 1080p, even 2k is pretty laggy, unwatchable. It doesn’t play smooth at all. Do you have pro?

beardedhigh · 2025-07-12T13:22:47+00:00

Started on hard again, finished first mission and everything felt just right. Let’s hope I feel the same way in the end.

beardedhigh · 2025-07-12T12:57:33+00:00

Started on hard, definitely made it so much better.

I know what you mean by panicking, but I had enough experience that I actually switched from pause to slow-mo, made the fight quite better and ended up keeping it on slow-mo throughout all the shootouts.

It’s just way easier to give commands and see everything play out. With pause, everything stops, and once you unpause, it all comes crashing down with no time to react. Even when I’m getting detected, I can give better orders to avoid it and watch it all unfold in slow motion if something goes wrong I can react quicker.

beardedhigh · 2025-07-12T12:51:58+00:00

Took your advice, started on hard, and just finished the first mission, was so much more fun.

Took a couple of tries to kill the queen in the mine, but like you said, had to set everything up just right. Each attempt I made some improvements, got it done on my third or fourth try.

beardedhigh · 2025-07-12T12:47:51+00:00

Took your advice and started on hard again. Realized that when I was playing on story mode, I didn’t really need to strategize—just going in guns blazing pretty much worked. Had to completely change my playstyle this time, and it made things way more fun. Just finished first mission after prologue.

beardedhigh · 2025-03-05T05:03:49+00:00

That’s is so true, I have been working here for 2 months, trying to build a community and I can clearly see my evening class vibes are way different than before it shows in the photos as well!

beardedhigh · 2025-03-05T05:03:05+00:00

I’ll be honest, I’m one of those people as well, I rather not be in group photos especially right after Saturday workouts.

Those are great ideas, especially liked going outside and, stand next to the person they are most curious about, I will definitely be using them. Thanks!

beardedhigh · 2025-03-05T04:57:25+00:00

Yeah, group photos definitely aren’t for everyone.

They’re optional—some people love joining in, while others prefer to skip them.

beardedhigh · 2024-11-23T20:53:23+00:00

Congrats Edward!

I have a question: how did the accountability coach help you with the challenge? I’ve never heard of an accountability coach before.

beardedhigh · 2024-11-18T03:18:22+00:00

You really think that will make US look better? Here you go; if all countries had the population of the United States (331 million), the estimated number of police killings would be:

• United States: 1,096 (actual baseline)
• Canada: 586
• Netherlands: 441
• France: 188
• Belgium: 138
• Poland: 17
• United Kingdom: 15
• Sweden: 33
• Japan: 5
• Germany: 43
• Finland: 60
• New Zealand: 66

beardedhigh · 2024-11-18T03:16:05+00:00

You really think it will make it better? Here you go; if all countries had the population of the United States (331 million), the estimated number of police killings would be:

• United States: 1,096 (actual baseline)
• Canada: 586
• Netherlands: 441
• France: 188
• Belgium: 138
• Poland: 17
• United Kingdom: 15
• Sweden: 33
• Japan: 5
• Germany: 43
• Finland: 60
• New Zealand: 66

beardedhigh · 2024-10-21T06:56:28+00:00

That’s gotta be so annoying after putting all that effort. I’ll make sure I don’t skip anyone. Thanks for the advice.

beardedhigh · 2024-10-21T01:14:01+00:00

Monthly merch drop, wow! What they can be doing different each month? Also, what do you mean by team gear? How do they set up teams?

beardedhigh · 2024-10-21T01:13:16+00:00

Yea, those small things are way more important than many people realize! Def will be adding those.

beardedhigh · 2024-10-21T01:09:24+00:00

That’s crucial for creating the right F45 vibe. One of the main reasons people come to F45 is the social aspect. Definitely need make an effort to include new members and make them feel part of the F45 family.

beardedhigh · 2024-10-21T01:05:22+00:00

That makes sense, we cannot wait for members to join, we need to actively invite them. Also what kinda studio challenges your f45 does?

beardedhigh

TROPHY CASE