Band of Brothers BB 12.19.17

In the early morning gloom of Wednesday 8 HIMs assembled to some mid week shenanigans!

QIC: Bo Schembechler

PAX: Mariah, Dimon, Crossgrain, Francis, Wildebeest, Mogul, & Spotlight

COP:

Shuffle…. Keep… Shuffling… as 0530 hit and the disclaimer was shared we shuffled in place hoping more of the PAX would find us there. The movements of the shuffle were as YHC felt lead and repeated at random for minutes.

Shuffle…

Kicks…

High Knees…

Merkins…
The Thang:

Grabbing the black bands we moved the PAX from the top of The Theater to the Lower stage where we found a monstrous 4 inch curb.  Toe Taps presided for an untimed period, followed by Merkins x15-30ish

Mosey to the side stage. The Bands were utilized and YHC found he had retrieve the largest band in the bag… to YHC demise YHC was unable to complete the full counts and movements for an extended time. #QFAIL

alternating shoulder press x20 ic

front lateral raises x20 ic

side lateral raises x20 ic

alternating curls x20 ic

Merkins

BAND SWAP: YHC genius idea to pass the heavy handed band to Crossgrain!

alternating shoulder press x20 ic

front lateral raises x20 ic

side lateral raises x20 ic

alternating curls x20 ic

Merkins

BAND SWAP: YHC genius idea to pass the heavy handed band to another victim (DIMON)

alternating shoulder press x20 ic

front lateral raises x20 ic

side lateral raises x20 ic

alternating curls x20 ic

Merkins

BAND SWAP: MOSEY

Follow the White Guy…. Spotlight decided to wear the brightest white shirt on an especially dark morning in the gloom. All park lights were off. So, YHC thought it would be CSAUP to run into the even darker woods following the guy in white.

We continued to the end of the path where we did a session of MARY MERKINS.

Flutter kicks, Am Hams, Merkins, Cockroaches, and more…

We then followed Francis out of the gloomy woods back to the side stage. (where he left to go educate the next generation of society!)

We ended with a session pulling ourselves up by our boot straps.

Bent over rows x20ic

Regular Rows x20ic

Tricept Extentions x20ic

Side to side merkins

Repeated. 2/3X

Mosey to the “FLAG” where it was to be as Crossgrain swapped cars with Kibbles and kibbles stole the shovel while Crossgrain bore the flag. Out of respect we did not plant the flag on the ground. #AMERICA

Ended in Ball o Man with some good heart felt love from the remaining 6.

Note from Q:

F3 Columbus continues to grow in it’s comrodery and footprint i am humbled to be a part of what you men are accomplishing every morning. As of the first week of January F3 Columbus will be running 6 days a week M-S at 6 AO’s and even more workouts per week. Look for what is to come as we designate AO-Qs for first 1/2 2018 and really take this to the next level!

Tomorrow (FRIDAY) 0515 WEIGHTROOM…. 0530 Ruck Workout: Whine Man’s Hill

 

Author: f3 Columbus

Comz

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