Gettin’ Swole

AO: Atlas

When: 06/28/2022

QIC: No-See-Um

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


Nothing like hitting that HC button and QIC button at the same time after a 6 day road trip with the family. Atlas needs a little extra TLC these days and YHC was willing and mostly able to give it.


A strained hammy in DC last Friday couldn’t keep me from gettin’ swole on a hot and humid gloom in the Alpha!


Thud came around the corner with his ruck sack to join YHC and it was go time. Disclaimer given and we were off.



  • SSH
  • Squats
  • Imp. Walkers
  • Frankensteins
  • Weed Pickers
  • Arm Circles
  • Covids

The Thang:

Some good ole fashioned block work for the morning was on the menu. Nuttin fancy but some sweat was shed for sure.


  • Curls
  • Goblet Squats
  • OH Press
  • Leg Raises
  • Skull Crushers
  • Rev. Lunges (single count)
  • Derkins
  • American Hammers

4 total rounds (x25, x20, x15, x10) with a Cusak around median in between each full round.


Time was left on the clock so alternated with Farmer Carry’s (around median) to start while partner did:

  • Plank
  • Supermans
  • Flutters


Switched from Farmer Carry to Cusak (around median) and finished with:

  • Al Gore
  • Big Boys


That was time and both pax were feeling a little swolen for sure!!



  • Prayers for safe travels of all pax this week/rest of summer. YHC’s son traveling to 30A this week and M is going to Boca for work for a couple days.


  • Prayers for foster child that Thud mentioned.


  • Prayers for productive/safe return back to school (teaching) for Thud’s M.

Naked-Man Moleskin:

If you are still reading this and acknowledge in some way on the ole Slack machine, YHC can guarantee a surprise (post-beatdown) sometime in July at Atlas if YOU post.


There are a lot of toys/coupons at Atlas that men are really missing out on. Cinders, Atlas balls, Sand Bags & more!


Are you nursing an injury that is maybe preventing you from running very much? Come to Atlas and modify with a great core workout!!

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