Plan B – Smoke the Q

Plan B – Smoke the Q

9 pax for a sweaty smoker (for the Q at least).  YHC had originally planned a quite different workout; however, upon returning from a DR Q and reviewing the Meathead backblast from last week, it was discovered there was too much similarity.  Can’t have the same ole, same ole each week, so a new #weinke was in order.  Here’s what Plan B looked like:

The Thang

Brief Disclaimer for the veteran pax (no FNGs)

COP

• Alternating swings – 10 IC
• Imperial walker – 15 IC
• Alternating swings – 10 IC
• Merkins – 10 IC
• Alternating swings – 10IC
• Prying squats – 3 variations (#perpetualcrowdpleaser)
• Alternating swings – 10 IC
• Halos – 10 OYO (5 each direction)
• Alternating swings – 10 IC

Partner Doubles – I

• Partner up with like-sized bells
• Ladder up 1 to 5
• Double Cleans
• Double Front Squats
• P1 works; P2 recovers; then flapjack up the ladder
• After reaching 5 reps, repeato

Waiter carry to playground via the long route – #activerecovery

Playground Ladder

• Ladder up 1 to 5
• Pullups
• One-arm presses (L+R)
• After reaching 5 reps, repeato
• If you finish first &/or your name is Rachel, do another set.  #LarryBird

Suitcase carry back to parking lot via the direct route (extra credit for Voodoo’s waiter carry)

Partner Doubles II

• Ladder up by two’s – 2 to 10
• Double swings
• Merkins (with minimal reps, ensure full range of motion)
• P1 works; P2 recovers; flapjack up the ladder
• After reaching 10, repeato
• After second trip up the ladder, one more set of pax choice of reps

Mary

• Reverse Plank (#inactiverecovery)

Time

COT

Announcements:

1. The Area 51 shirt preorder ends at Midnight today!
   1. Neon reflective shirts – https://f3.mudgear.com/collections/active-preorders/products/f3-area-51-reflective-shirt-pre-order
   2. Traditional black shirts – https://f3.mudgear.com/collections/nc-clt-south-area51/products/f3c-a51
2. Memorial Day Weekend convergence – Saturday, Rock Zero
3. Memorial Day – Monday – South Park – workout + 5k + extra mile

Take-out by Young Love

Quivering Moleskinne:

Typing this at 1500 (3:00 pm), YHC is still weak from the workout.  Perhaps it was the pre-run, which went well, or maybe it was the heat/humidity, or maybe just an overly optimistic selection of bell size.  Whatever it was, it smoked YHC.  DOMS is expected…especially from the squats.

Plan A was a 30/30 for 30, but you all did something similar last week.  So, despite a solo heavy day Monday, Plan B was for moderate reps to allow for heavier weights, with the option to use lighter weights and focus on form & time under tension.  Either way, it’s your choice.

The musical accompaniment was awesome!  Actually, I have no idea, as I was too deep in the pain cave to really notice, other than during the active recovery portions when carrying the bells to and from the playground.  There were no comments, so either no one else noticed it either, or it was just meh – neither good nor bad but not worthy of mention.

Strong work all around, from what I could tell.

• Hoover rucked it, per usual, replacing the body weight he has dropped with weight in a back pack.
• Stone Cold brought the gun show, along with a shiny new truck, after too long an absence at Meathead.
• Rachel, Tulip, & Young Love were on the farther side of the circle, so it was hard to keep an eye on them.  I’ll give them the benefit of the doubt, as the only trouble they gave was that I had to keep giving Rachel extra work.  #idlehands
• Blazing Saddles, also repping the guns, and Turkey Leg partnered and quietly went about business.
• Voodoo sported double 24’s (53’s) for most of the workout – strong work – while still managing to offer pressing tips to TL and cueing YHC on squat posture in the later rounds.  Thanks, brother.

Thanks for posting today, suffering through it together, sharpening & encouraging one another, and for making this the best site to Q and post.  Aye!