Super Sets are the order of the day.

Super Sets are the order of the day.

14 beasts answered the call this AM and decided to start the process of getting SWOL in 2016 with a post to Anvil even after YHC commented on twitter it would be old-school beat-down that would leave you all swol.

Veteran Anvil crew so quick disclaimer was given to allow Deep Dish to join us and off we went.

Quick mosey around the parking lot to get the blood flowing

COP:

All in cadence

20 x IW

Arm circles – civilian count – need to get the shoulders loose and blood flowing
20 small forward
20 small backward
10 big forward
10 big backward

Slow Squats x 15

Slow Merkins x 10

The Thang:

Old School superset – time to get all swol.

3 groups of 3 exercise x 4 sets = lots of fun. All on Q’s count – to ensure slow steady and good form.

1st Group:
10 Jump downs (basically reverse of a jump-up – drop down off bench and explode back up)
10 derkins – slow steady form
10 dips – slow and steady
Rinse and repeat for 4 total rounds

2nd Group
15 Split squats – each leg
10 diamonds
10 skull crushers using the picnic tables
Rinse and repeat for 4 total rounds

3rd Group
20 raised leg lunges – each leg
15 crucible merkins
10 raised feet CDDs
Rinse and repeat for 4 total rounds

Quick mosey to Rock pile for rock work.

10 x teabag squats
10 x triceps extensions
10 x should presses
Rinse and repeat for 3 total sets – all on Q’s cadence.

Quick mosey back to launch.

Time for Mary

15 x old school leg raises – straight legs – knees locked 6 inches to 90 degrees
15 x small bridges – starting to get more back work in.

Finished.

NMM

Solid Crew today. Talking with Mermaid last night and realized he needed some help with the Anvil Q, so thougth why not, had some new ideas or better yet, old school ideas YHC wanted to use.

Enter a good ole’ fashioned bodyweight beatdown. Not sure about everyone else, but YHC felt this one all day. Thanks for allowing YHC to lead this morning and for choosing the Red pill and deciding to post with YHC. Its always an honor to lead these men thru the gloom.

And yes, the form police was in action today, but not in calling people out, but rather teaching. At times we get too caught up on quantity, instead of quality. For real strength gains nothing beats good solid form and slow deliberate reps. Again, thanks for humoring YHC. The pax were probably tired of hearing YHC talk by the end.

Serioulsy though, bodyweight stuff can be as hard and you want to make it. Those interested, check out the book – Convict Conditioning by Paul “coach” Wade. There are 6 beast moves in the body weight training world, the 1 handed pushup, 1 handed pull-up, 1 legged squat, hanging L-sit, Stand to Stand Bridge (you will need to look this one up to understand it) and the Daddy of them all the 1 handed handstand pushup. Wade can crush all of these and provides good guidance on how to get there thru bodyweight training – we used some of his stuff today. Its worth a look.

Thanks again Mermaid and YL for the chance to lead these men.
IH – thanks for the send off – always solid and on point.

Announcments
There is a need in the mentoring program at South Charlotte middle – if interested and you feel called, please reach out to Mermaid: at f3mermaid@yahoo.com

Lets give back to the communities where we workout and make them better.

Champagne Out.