Just a Pair

AO: Atlas

When: 07/19/2022

QIC: No-See-Um

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


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.


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.



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



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.



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




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



  • 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!

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