AO: Copper Beach

When: 10/28/2022


Number of Pax: 8

Pax Names: Domo, Doogie, Frostbyte, Jimmy Choo, Step Stool,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

8 HIMs charged into the darkness to attack the Gloom and get 1% better.

PAX included F3 Sweet Roll from Omaha, as well as Jimmy Choo, Mr. Roper, Frostbyte, Step Stool, Doogie, and Domo.


SSH IC x 25

LBAC forward IC x 10, OH Seal Claps IC x 20, Reverse Fonzies IC x 10

Blarts IC x10

WMH IC x10

Clock Merkins (3 at each hour, hit 12 o’clock twice – total 39 Merkins)

Pax then moseyed toward Midas Creek Elementary, stopping twice along the way for 10 Burpees OYO

The Thang

Part 1, Atomic Bombs

On one end of the school parking lot, we started to spell out BOMBS – with each letter getting 90 seconds on the clock. After each letter, we ran to the other side of the parking lot and did the next letter.

B – 10 Burpees + 20 Mountain Climbers + Plank for the rest of the 90 seconds. (then run back across the lot)

O – 10 Outlaws + 20 Mountain Climbers + Plank (then run)

M – 10 Merkins + 20 Mountain Climbers + Plank (then run)

B – 10 Bradley Coopers (Big Boy Situps) + 20 Mountain Climbers + Plank (then run)

S – 10 Squats + 20 Mountain Climbers + Plank (the planks felt a little long at the end)

PAX paused briefly to get the good news that we were going to do a round 2 – only were going to double the reps for the first exercise.

That means 20 burpees…but a shorter plank.  Let’s call it a lose/win.

We finished the cycle and raced the clock – completing the last two letters enroute back to the AO.


  • Reminded about NCMO’s VQ coming up this weekend
  • Talked about the possibility of a new AO on the east side (details coming soon)
  • Prayed for unspoken requests


Strong work – the PAX pushed hard on this one. Was awesome to see StepStool back out there, Mr. Roper returning for his 2nd post (we all know how hard that is), and was great to host Sweet Roll from F3 Omaha.  Kudos to him for handling the cool ground this morning sans gloves – and for some damn fine low plank form today.

Always grateful to Q an F3 workout and to get pushed by the best of men.

Until next time,



Leave a Comment