Headband Compliance 100

AO: Jericho

When: 07/29/2022

QIC: Crab Cake

PAX (24): 5-Way, Baskins, Benny, Crab Cake, Deuce (Jay Mooney), déjà vu, Hushpuppy, Inseam, jugdish, LifeLock VPN, Lightweight, Schneider, Snowman, Star Child, Stiff Arm, Todd Doherty l F3 UMass, Whiz, Zuckerburg/Snorlax, FNG Soul Glo, Grogu, Corn Dog, Bagel, Yoshi, Harry


HQ: “Agent Cake who struggles with a bad case of Crabs”

CC: “Uh… it’s Agent Crab Cake”

HQ: “Cumming is the Wuhan of a new global crisis.. male naked forehead syndrome.  I can’t have this happen 2 months before retirement.  I need you to make this go away… QUICK!”

CC: “Yes Sir!  I’m on it!”

HQ: “Good, good.. and now hurry up and get some treatment on those crabs”

CC:  hmmm.. only 11 HC’s.  This should be a piece of cake…


Headbands ordered off of Bezos.com

Disclaimer given

Instructed PAX the extreme importance of following one command – when the Q calls ‘Fall in Line’ we must form a single file line and follow the Q.

Strava’s started..  let’s get ready to paint


Mosey the perimeter of the upper field performing side step SSH, butt kicks, hi knees, and ankle stretchers while moving.


The Thang:

Most PAX complied and wore a headband.  The un-slackers were able to receive a free gift headband.  The rebellious thought they got away with it, but did not.   Unknowingly, our workout would spell ‘Headband’ so no one would escape their destiny.
But since the field is not big enough… and since this is F3 Cumming, we only spelled the word ‘HEAD’
  • Left side – High Five Burpees – every other PAX steps forward and turns around.  Each PAX calls ‘Down’ once
  • Heels to Heaven – 20
  • Run through middle of H
  • Right side – High Five Sit Ups – similar formation on our 6, interlock ankles, Each PAX calls ‘Down’ once
  • Run up the left side then Right at Middle Line
  • Eight Burpees on the Middle line
  • Elevens
    • Elbow to Knee E2K – top of E
    • Elevated Flutters – bottom of E
  • (Sprint to goal line, mosey back)
  • Run up A, cross middle, then down on other side
  • Alternating Shoulder Touch Merkins – 10
  • Apollo Ono to top of A then down
  • American Hammers – 20 alpha
  • (Sprint to goal line, mosey back)
  • Run up left side of D
  • Dying Cockroach (top of D) – 20 alpha
  • Duck Walk (curl of D)
  • Dry Docks (bottom of D) – 20
  • (Sprint to goal line)
We exercised ‘BAND’ as follows
B – burpees 10  (at 10 yl)
A – American Hammers (20 at the 20)
N – Nur (30 yards, mosey to 40)
D – Dying Cockroaches (40 single)
Wolverines til time to close us out


  • Prayers for Snowman’s MIL
  • Prayers for UMass’ FIL

Welcome Soul Glo.  One sentence into his backstory and the name was already sealed by the naming committee.  Perfect day to get named a hair product on the day we spell HEAD.

Naked-Man Moleskin:

I get lots of HEAD fulfillment Qing a BD.  It’s an honor to lead and was fun to adapt to the number of PAX.

Wearing protective covering on your head, even if it’s just the tip top of your brows is a safe way to practice beatdowns and prevent unwanted sweat in your eyes.

The presence of 2.0’s left a lot of words unspoken today.

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