Just a Pair

AO: Atlas

When: 07/19/2022

QIC: No-See-Um

PAX (2): No-See-Um, Sprocket

Preamble:

Group Q was decided the night before….and by “Group” YHC means a Pair.

 

A “Pair” of pax just wantin’ to get a little stronger, a little better and a little more motivated to take on the day.

 

Sprocket said he’d bring the music and that he did!

 

Here’s what went down.

Warm-O-Rama:

Various warm-up exercises were done like SSH, Arm Circles, Merkins, etc.

The Thang:

 

Nothing but a bunch of heavy bag work and one Cindy. YHC brought his new GORUCK Simple Sandbags and Sprocket had his 60+ pounder and a Cindy.

 

This is a rough remembrance of what happened.

 

Sprocket:

Multiple rounds of three exercises with first one (Swings) decreasing by 5, last one (HR Merkins) increasing by 5 and middle one (Bent Over Rows) increasing by 1.

Starting at:

  • 25 Swings
  • 1 Bent Over Rows
  • 5 HR Merkins

*Don’t worry, this all made perfect sense to the two of us.

 

NSU’s turn:

Three rounds, increasing by 5 reps each time. P1 exercised while P2 held Plank. Started at:

  • 10 Curls
  • 10 OH Press
  • 10 Skull Crushers

 

Sprocket:

This time Sprocket had us reverse the order so….

Starting at:

  • 5 Swings
  • 1 Bent Over Rows
  • 25 HR Merkins

And P1 exercised while P2 walked with Heavy Bag or did Wall Sits or did Lunges.

 

NSU:

Plank Cycle x10 (in Plank position Wrists, Elbows, Shoulders, Hips, Knees, Toes…thanks Ha-Ha!)

 

Sprocket/NSU:

 

Mary included some Flutters, Box-Cutters & Dying Cockroaches.

 

COT:

  • Prayers for Goat and all others in the Middle East this week.
  • Prayers for all pax traveling.
  • Prayers for Thud and Ollie & familes recovering from Covid.

Naked-Man Moleskin:

 

A solid morning of work…..whether there’s 2 in attendance or 22…..always able to get a good beatdown with the pax of F3.

 

So glad Sprocket HC’d night before or else YHC may have done all his exercising in his dreams!

Leave a Comment