Just a Pair

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!