Bandwidth 8.2.2017—Backblast

When: 8.2.2017
QIC:   Spotlight
PAX:   Teach, Diamond, Savannah (Respect), Mariah, Grovetucky, 3-16, Francis(Hate), Bo Schembechler, Tyler(FNG/Blood Draw), Josh(FNG/ Cha Ching/ Hate, Hate)

It was a beautiful morning the PAX got to enjoy.  No humidity, stars where shining overhead and we were blessed with the physical AND mental ability to get out of bed and improve as men.  Bo wasted no time with the disclaimer and we were off.  PAX started on a mosey around the tennis courts and landed in the upper parking lot where we were joined by Diamond, coming in real hot.

Warmup:
SSH x15
Sungods forward
Sungods backwards
Teach stretch each leg

PAX started on a mosey to the lakefront with bag of bands in tow.  Halfway to the destination the PAX was distracted by a grassy hill.  PAX stopped off for a quick round of the following.
10 Merkins
Sprint up the hill
Duck walk down the hill
9 merkins
(Repeat sequence until you get to 5 merkins.) Plank for the 6.
The Thing:
BAND WORK ON THE LAKE(Count off by twos)
1s are on the bands first while 2s tighten the abs
2 rounds of this
—1s—Bicep Curls(30 seconds) Rest(10 seconds) Shoulder Press (30 seconds)
—2s—LBCs (30 seconds) rest (10 seconds) Bicycles (30 seconds)
2 rounds of this
—1s—Bench step ups with band, alternating legs for 1 minute
—2s—Flutter kicks(30 seconds) rest (10 seconds) Alternating heel touches (30 seconds)
2 rounds of this
—1s—Chest Press(30 seconds) Rest(10 seconds) Tricep Extensions (30 seconds)
—2s—LBCs (30 seconds) rest (10 seconds) Bicycles (30 seconds)
1 rounds of this (the clock was moving too fast.  PAX ran out of time)
—1s—Seated rows (30 seconds) rest (10 seconds) Reverse flys (30 seconds)
—2s—Flutter kicks(30 seconds) rest (10 seconds) Alternating heel touches (30 seconds)
ALL YOU GOT SPRINT TO THE FLAG

Name o rama and ball o man.  Bo led us out with some great insight on change and becoming the man, husband, father and friend we were meant to be.  It was an honor to lead this group of men.  Thank you for the opportunity.

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