AO: City Limits

When: 06/20/2022


Number of Pax: 4

Pax Names: Cutter, Fogger, Silver Spoon, Sir Topham,

Number of FNGS: 0

FNG Names:

QIC: Silver Spoon

The BackBlast:


  • F3 City Limits
  • Not a pro, you are wo on your own free will listen to your body and modify as needed. Most important wo is your next wo.


  • Motivators x 7
  • Little Baby Arm Circles F / B X 15
  • Imperial Walkers X 20
  • Overhead Claps X 15
  • Seal Claps X 15
  • Daisy Pickers X 15


Modified Version of Nolan Richardson Aka “40 minutes of Hell.”


Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner

This will continue until the repetition count stated below is met.

  • Burpees (100).
  • Squats (300).
  • Big Boy Sit-Ups (300). Groups finished at 285 & 275 before moseying back to our starting circle
  • Little Baby Arm Circles (300).
  • Merkins (150).
  • Imperial Walkers (300).


  • Plank shoulder taps X 15
  • Flutters X 15
  • Box Cutters X 15

Count O’Rama & CoT

YHC had family in town after spending the week abroad. Getting off a plane on Friday afternoon, immediately geared up to spend the weekend with family for my son’s birthday. Served as a reminder to me and hopefully us all that while spending our weeks/weekends at a breakneck pace, it’s our loved ones who matter most and just want our time, attention, focus and engagement in their lives and activities. While I had to work hard at it this weekend, encourage us all to look for opportunities to stay present even when we’re tired, beat down from the week and not feeling like it. This is certainly a mirror of how we approach our F3 activities, so I’ll just shut up and do it and hope you’ll join me!

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