AO: Copper Beach

When: 07/27/2022


Number of Pax: 3

Pax Names: Lockout, MacDaddy,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

With a few guys out with illness and injuries, 3 PAX emerged in the darkness to push each other and get a little better.


WMH IC x 10

SSH IC x 20

IPW IC x 10

Mtn Climbers IC x 10

Plank Jacks IC x 10

Mosey around the track to the South of Copper Beach, and return to the Basketball Court

The Thang- the BOSSS workout

(Borrowing an idea from F3 Omaha, with a little renaming…and a little change to partner exercise)

Team event – since we had an odd number of PAX today, YHC ran with MacDaddy.

Partner 1 ran to the gazebo and did 20 Dips and ran back, meanwhile Partner 2 started working on the BOSSS workout. When Partner 1 returned, they flapjacked.

Bonnie Blair (count each leg) – 150

Overhead Seal Claps – 200

Squats – 250

Seal Claps – 200

Standing Lunges -150

When the PAX completed theĀ  BOSSS workout, YHC noticed a problem – the tally was a crazy amount of DIPS, but only 950 of the other reps. We needed to get 1000, so we circled up for 50 more Squats, single count.

1000 shared reps, nice work men!

Bonus time…

Looping back on the track to the south, we stopped for 10, 20, 30 – 10 Burpees, 20 Monkey Humpers, and 30 Merkins, before retuning to the Flag for 35 IC Flutter Kicks as time ran out.


  • Mention Kingpin out sick, Domo out with a back.
  • Lockout’s planned trip to Colorado this week
  • Challenging of parenting at different times
  • F3 Business cards and yard signs are in

YHC also shared, one of the mind shifts that has occurred with me since starting F3 is doing the hard things. Sometimes its just getting out of bed to post, but other times, its picking workouts that you don’t like but you know are good for you (Bonnie Blairs and Lunge Steps). Grateful for the health to do what we do and for the brothers to push each other to get better.

Until next time,


Leave a Comment