Pushing our Limits

AO: The Colosseum

When: 01/29/2021


Number of Pax: 15

Pax Names: Bob Villa, Bunny Hill, Cyclone, Disco Ball, Dr. Fauci, Fish Sticks, Happy Camper, Jellystone, Nickelback, Shooter Mcgavin, Short Sale, Sparkler, StormChaser, Toby,

Number of FNGS: 0

FNG Names:

QIC: Bunker

The BackBlast:

Woke up at 4:15 to a heat wave as it was 15 degrees. Got myself ready and headed to the AO to start setting up at 4:45. Some PAX were getting ready to take part in an EC run and I marked out the parking lot with cones. Jellystone was doing some warm up laps when Disco Ball arrived around 5:05 to get in some EC Burpees to meet his goal. Bob Villa and Jellystone joined in to help push him while I continued setting up and cranked some tunes to help them through their EC.



Mosey 2 laps around parking lot

Motivators IC from 7

Tappy Taps IC x10

Abe Vigodas IC x10

Imperial Walkers IC x10

Arm Circles forward and revers IC x10

OYO stretching while I explained the Thang.


Thang 1

AMRAP- I had sheets across the parking lot outlining the exercises that we would be going through today. I had an app running that announced the exercise we would do for 90 seconds and then followed up either a shuttle run, bear crawl, lunge walk, or frog jump for 60 seconds. We worked all areas upper,lower, and core.

Upper body:

Overhead press then shuttle run

Curls then shuttle run

Bent over rows then shuttle run

Burpees then shuttle run


Squat then Bear Crawl

Bonnie Blairs then Lunge Walk

Bobby Hurley’s then Bear Crawl

Calf Raises then Lunge Walk

Monkey Humpers then Bear Crawl


LBC then Frog Jump

American Hammers then Shuttle Run

Superman/Banana then Frog Jump

Leg Lifts



As a group we helped Disco Ball knock out his last 25 burpees to complete his 10,000 challenge. I know the PAX gave him that extra boost that he needed to push through and was happy to adjust my plans to help him accomplish his goal. Just an amazing accomplishment and glad to have been on site to witness it.



I always write more than I say here as there are so many things to express with this group. Sometimes I feel that our CoTs could go on for hours and we would not even notice. This week as I have posted I have heard a lot of CoTs about perseverance and getting our mind right. The winter is tough and to be honest I never thought I would still be pushing myself this hard when I first started back in October. When I posted with Fish Sticks on Tuesday he said something that really stuck with me. He talked about seeing things through the eyes of a child. As adults we all hear about the snow storm and think how it will impact us on our travel to work, or if it will cancel school, how bad our workout is going to suck( which we embrace) but Fish Sticks daughter told him he was lucky that he got to play in the snow with his friends. The more I thought about that this week and my own experience of seeing the joy on my students faces as we start returning to school has really stuck with me as we head towards February. We all have goals and things we are working for and we need to continue to persevere and push ourselves when things get tough. I talked about how today’s workout was to challenge myself if I could push myself to do a black diamond. I wanted to have a workout that kept us moving and had little rest built in to see if I had the stamina to make the next step and post for a black diamond. I have avoided them so far because I was scared that I could not hang with the group physically which was an excuse. It is the mental side of things that have up until this point been preventing me from accelerating and taking that step to post. We all joke about kicking our own butt at our Q and today was one of those days where I beat myself up and it feels AWESOME. I will be posting at the black diamond on Tuesday and I encourage anyone else that is on the fence to join me and we will accelerate together. Thank you to everyone for coming out today and not only helping me push through my mental blocks but helping each other do the same. I wanted to also thank those that continue to reach out to me and give me the push that I need. You know who you are and I am truly grateful for everything you do for me. I am glad that I started my journey with F3 and I will continue to push myself to my limits. I have goals that I will accomplish in 2021 and I cannot wait to celebrate them with everyone this year. SYITG!