Gettin’ Swole

Preamble:

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.

Warm-O-Rama:

• 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!!

COT:

• 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!!