Rock History 101

AO: Atlas

When: 01/18/2022

QIC: No-See-Um

PAX (3): aflac, No-See-Um, Rusty


The frigid conditions continue here in F3 Alpha but it could always be worse so 3 #HIM made it out to ATLAS this gloom to put in some work.

Weather: 29 degrees and felt about like this. Not as much wind as was expected and YHC planned to get things warm in a hurry so after disclaimer we got to it.


Before the warm-up could begin Aflac was already asking for the music.  Luckily, YHC had it planned and turned out an Amazon Music Rock playlist that would get the mumble chatter flowing……

After each pax grabbed two Cindy’s each, Cusak’ed out 40 yards for some various warm-ups….Windmills, Weed Pickers, Imperial Walkers, Arm Circles, Covids then back to the start for the Thang.

The Thang:

5/10/15 then Farmer Carry/Cusak mixed in after each round
Blockees/Swings/Skull Crushers
Blockees/Goblet Squats/OH Press
Wall Sits with Cindy on knees x10 count per pax then another 10 count holding Cindy’s out parallel to ground.
R&R….switched to Cindy pushes out 25 yards and back instead of Farmer Carry/Cusak.
*Mumble Chatter great #ITG between Aflac and Rusty mostly about their favorite rock bands, concerts, pin ball machines, etc. Good music history lesson while grinding out the reps!
*Album naming, greatest concert, wildest concert….. “Rolling Stones or The Who?….Oh, The Who for sure”….made the morning fly by. Also learned that Snax’s favorite band is Greta Van Fleet.
Tripod Dora: (Farmer Carry/Cusak)
  • HR Derkins (one round of Farmer Carry per pax)
  • Superman’s (two rounds of Farmer Carry/Cusak per pax)
  • Goblet Squats (three rounds of Farmer Carry/Cusak per pax)
Not quite enough time for the Murder Bunnies YHC had planned so after depositing coupons, did one set of Dying Cockroaches and then time.


  • Big prayers for Aflac’s nephew Greg & sister-in-law Crissy as Greg is autistic and having some tough times.
  • Prayers for YHC’s 2.0 and that he continues to make strides in his decisions and relationship with mom/dad.

Naked-Man Moleskin:

  • Some solid work put in this morning and great to get back out to Atlas as it has been awhile.
  • Props to both Aflac and Rusty as they did some heavy coupon work yesterday as well!
  • Have a great week men and thanks for joining.


BB photo for you Aflac 🙂

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