Is this thing still on?

Is this thing still on?

9 pax posted at Meathead this morning in the chilly gloom. Most knew the general plan (4 rounds of 8 reps of 3 supersets), but there’s always some extra time for some ad libbing by the Q.

As I got my bells out, I noticed a new face amongst the pax. I walked over to introduce myself to Countertop, a visitor head locked by Unplugged. Countertop has an injured back and didn’t want to run, so he was in the right place.

0530 rolled around, so we got started:

Warm-up:

• SSH x 20 IC
• 2H swings x 25
• IW x 15 IC
• High pulls x 10 per side
• Prying squat x 2
• Snatch x 5 per side
• Windmill x 10 IC

Hypertrophy plan:

Perform 4 rounds of 8 reps of each of the following 3 supersets with a 2:00 timer. Perform the reps, then wait for the 2:00 to run out, then go again.

• Superset 1: 8 cleans + 8 presses – doubles or singles
• Superset 2: 8 squats + 8 merkins
• Superset 3: 8 heavy swings + 8 lawnmowers per side

Complex:

4 deadlifts (doubles or singles), 3 snatches per side, 2 merkins, 1 push-press or jerk for 5 rounds on a 90 second timer

Carries:

Static holds: overhead, rack, and farmer. Singles or doubles. :20 in each position with 1:00 recovery.

Mary: 1:30 or so of hollow body hold to run out the clock.

Announcements:

• Blood drive – check Slack for details, but there are back-to-back blood drives. 3/11 at Westminster Presbyterian Church and 3/12 at Doerre Construction. There are lots of slots available, so please pick a time that works for you.
• QSource – Thursdays at noon online and Sundays at 0800 at the Panera at the Arboretum. Join the channel on Slack for more details and to get caught up on the reading (you don’t have to buy the book – it’s all online).

Moleskine:

• I put together a new playlist last night instead of relying on one of Spotify’s canned ones. Of course, all the songs by particular artists were together, so I relied on Spotify’s shuffle feature. So far, so good until we got to our second Motley Crue song in the same workout. Hoover immediately called out the Q for a playlist fail. Back to the Spotify playlists…
• Frehley’s was out of town, but he would have enjoyed the transition from Foo Fighters to Motley Crue. One of his least favorite bands followed by one of his favorites. Next time, I hope it’s Pearl Jam instead of Foo Fighters and I hope he’s there to complain.
• Ickey has been quiet this week, possibly mourning the Bengals’ Super Bowl loss. I’m just glad he watched it since it’s so hard for a team to get there. I’m also happy he’s posted at Swole and Meathead this week. Soul Glo wasn’t there and must still be recovering from the game (and the officiating).
• Site FNG Countertop did a great job today and said he’d be back for Swole on Monday. Apparently, he tried to post this Monday, but went to Cavalry instead of McAlpine Elementary. We got him straightened out and look forward to seeing him next week.
• Time to watch some Olympics. Thanks for coming out and following my lead. See you on Saturday!