AO: City Limits

When: 01/16/2023


Number of Pax: 10

Pax Names: Bergundy, Cutter, Debs, Dos, FVI, Kipling, Lord of the Dance, Päntsdrunk, Yadi, Zima,

Number of FNGS: 0

FNG Names:

QIC: Päntsdrunk

The BackBlast:

10 Pax gathered on a relatively warm feeling 37 degree morning.


Walkouts, on your own for 45ish seconds

T-Spine openers, on your own for 45ish seconds

Windmills x10 IC

Daisy Pickers x10 IC

MMP x10 IC

21s (Side straddle hops IC to 21, but only count to 5 and need to end in unison on 21 to avoid penalty.  Thanks for this one total recall!)  we did not end in unison and had 3 penalty burpees  

Fellowship Lap:

Circled up for a Fast feet agility/attention drill:  45 seconds of work, 15 second test. While doing fast feet for the entire 45 seconds, YHC called out a series of commands for all to follow across 5 rounds (front/back; left/right; twist right/left; up down; all combined)  

After we completed this we tried 21s again to see if our focus improved and we did successfully avoid the 5 burpee penalty  

Circuit 1; 40 seconds of work; 15 seconds rest

Single leg walkout to push up

Other leg single leg walkout to push up

Apolo ohnos


Circuit 2, 30 seconds work, 15 seconds rest


Crab jacks (or monkey humpers if the crab jacks just get you in the mood)

Exploding Squats (I just made up that name; essentially hold a squat and lunge back with right leg, return to squat, lunge back with left leg, return to squat, lunge back with right leg and the  right side knee drive up; then start next on the left so that the left will get the knee drive)


after a brief walk/run to midfield and back we circled up for one last 21s to see if we could focus after all that work  all 10 pax were locked in and avoided the 10 penalty burpee

CoT: I can have an overactive reward system at ones (aka an addictive personality). In doing my dry January I really need a replacement behavior for my typical drinking and working out has been a great replacement and so much healthier. I’m general, picking up a new behavior is easier than just stopping a behavior, so picking up these extra Qs this month, making it more workouts, has been my new behavior that has helped me stop my drinking this month so far and I’ve been very much enjoying it.

Coffeeteria was ruined by my terrible short term memory and losing/misplacing my phone. Thanks to Kipling and FVI for helping me track it down.

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