The Thang

Slay the Hydra. Hercules could only slay the hydra and prevent its heads from growing back by cauterizing and burning the stumps.

So we are going to “burnout” different sets of muscles to failure. LFG.

Reps vary until failure. The last exercise is a “negative” done very slowly to maintain time under tension

1.) Legs

• Coupon Squats (50)
• Squat “pulses” (dont go all the way down OR all the way up. Stay in the middle 70% of the movement and keep that tension (20 reps)
• Monkey Humpers (15)

2.) Chest

• Single arm Coupon chest press (descending sets per arm of 25, 20, 15, 10 switching after each set)
• Regular coupon chest press (50 reps)
• Negative merkins from knees (slow count  for 5 reps)

3.) Back

• One arm coupon rows (descending sets of 20, 15, 10 per arm, switching after each set)
• Lying coupon lat pull overs. (30 reps)
• Negative chins ups (slow count for 5 reps

4.) Shoulders

• Coupon Swings (25 reps)
• Overhead coupon press (20 reps)
• Power shrug holds (shrug shoulders up while holding coupon. Keep in top position for a slow 10 count, focusing on pulling your shoulders to your ears)

5.) Triceps

• Standing coupon overhead tricep extensions (15 reps)
• Lying skull crushers (30 reps)
• Negative Diamond merkins (5 reps)

6.) Biceps

• Single arm coupon curls (descending alternating arms sets of 15, 10, 5 reps)
• Double arm Coupon curls (30 reps)
• negative chin ups (palms facing in. slow 5 reps)

7.) Abs

• feet under the railing. Coupon big boy sit ups (20 reps)
• American hammers (20 reps)
• Negative coupon big boys (5 reps) (holy crap these were killer)

8.) Forearms

• Palms up coupon curls (15 reps)
• Single arm can openers (10 each arm)
• Palms down coupon curls (10 reps)

9.) FINAL CHALLENGE

• Partner up. “Penny pincher style” farmers carry heel-to-toe back to the flags, switching when reaching failure.

Got to the flags exactly at 6AM