Form School in session at Centurion

Form School in session at Centurion

YHC posted at Swift on Tuesday and asked Frasier what kind of workout he may have for us on Friday. And he said he didn’t know he was on Q so YHC, being the nice guy (not angry guy) he is said he would cover.

22 Men either ignored the Old School workout reference or showed up because of it. Either way, 22 Men arrived to start the weekend off right with a good old fashion body weight supersets beatdown using proper form.

COP

SSH x 15 in cadence
IW x 15 in cadence
Slow Squat x 10
Slow Merkins x 10
Mountain Climbers x 15
Arm circles – small forward and backward x 20; Big forward and backward x 10
(Need to get those shoulders warm for what is to come)

The Thang:

Mosey to picnic table area for some good old fashioned supersets.

Exercise done in groups of 3 with 3 rounds thru. YHC said 4 at first but then realized there wouldn’t be enough time so made the silent audible to 3 rounds.

All done on Q’s call – the goal was good form, not speed. You don’t need to do endless merkins for it to hurt and have impact.

Jump downs x 10
(better than jump-ups. Meant to be a true plyo explosive exercise. When done right, you should just touch the group and explode back up on the bench.)
Decline Merkins x 10
Dips x 10
Rinse and repeat for a total of 3 cycles

Split squats x 15 (R, L)
Crucible Merkins x 10
Skull Crushers x 10
Rinse and repeat for a total of 3 cycles

Single leg squats on bench x 10 (R, L)
Regular Merkins x 10
Diamonds (8, 5, 5)
Rinse and repeat for a total of 3 cycles

Mosey back to launch spot

More supersets
All on Q’s call

Straight Leg – leg lifts x 15
Ground wipers x 5 in cadence
Walk outs x 5
Rinse and repeat for total of 2 rounds.

Straight Bridge x 15
1 minute plank
Done

NMM

YHC wants to start off saying to the Pax that joined YHC for his Anvil Q a few weeks back, this looked very familiar, but sometimes repetition isn’t always a bad thing. Thanks for enduring it again. Also, YHC will incorporate more running in upcoming workouts, don’t want to get labeled as the guy that doesn’t run. Not afraid of it, but been on this body weight kick lately, seeing how much work we can get out of only using bodyweight. Hope you guys enjoyed it and felt like you got your money’s worth.

To that point, if you guys are interested, check out Convict Conditioning, and C-Mass by Paul “Coach” Wade. Good stuff in these book.

Solid work by everyone – none of these exercise are easy, but when stacked together it adds an extra wrinkle, like how much the quads hurt when doing merkins after you have smoked in doing split squats.

A few notables

Paper Jam is getting strong, crushing the merkins thru the entire workout.

Thanks to Hops and Chelms for keeping YHC honest and on point – have to be able to take it if you are going to dish it #statlerandwoldorf.

BlackJack and Seville joined us from Metro – thanks brothers – great to have you and strong work.

Walk-outs hurt after all the chest work

Bridges are no joke – we need to work our backs more and those will work, even if they do look funny.

Thanks for the opportunity to lead this great group of guys. Always a solid strong group week in and week out.

Also, thanks to all who showed up early for trash pickup. We need to take care of our AOs and communities where we work.

If YHC missed anything , please shout out below. Workout brain and all YHC is certain he missed a lot.

Announcements:

Clean-up will happen at the AO about every quarter.

Need to do the same at other AO’s to give back and make them better places because of us.

5 year anniversary for F3 Party – March 5th – If you are going, go ahead and sign up so they can plan accordingly instead of waiting until the last minute.

Centurion Qs’ filled up thru April – if interested in Qing – Reach out to Margo or Chelms.

Champagne Out.