AO: Copper Beach

When: 03/31/2021


Number of Pax: 6

Pax Names: ChefB, Domo, Frostbyte, Knope, Sandbag, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

6 PAX showed at Copper Beach for a Midweek Block Party…

YHC still shaking off the body soreness from last week’s Spartan Super event, decided the best thing to do was to get after it, so we wrapped up March by borrowing a workout idea from the fine folks at F3 Grand Rapids.

Also hoping this would be our last workout that starts with temps in the 20s until next fall.


SSH IC x 20

LBAC forward/reverse IC x 10  (Knope suggests the forward number might have really been 11 and we are therefore out of balance)

10 second Lunge Step forward (each leg, 2 times, 10 seconds each move)

10 second heals up

WM Hayes IC x 10

5 Burpees OYO (in honor of Kingpin who is down range in Boise)

Then a Mosey around the track to the South.

Then PAX picked up Coupons and rifle carried to the center of the large field to the North of the Park.

The Thang

PAX circled up, with coupons at the ready, for a series of 5 exercises.

  • Overhead Press with Block
  • Curls for the Girls with Block
  • Bent over Rows with Block
  • Squats with Block
  • Merkins with hands on Block

Round 1 – 20 single count reps of each

Then Run to the West Sidewalk

Return for Round 2 – 18 reps this time (Frostbyte Qed this round)

Then Run to the South – touching the bathroom build and back

Return for Round 3 – 16 reps this time (Chef B Q)

Then Run to the East – around the large trees and back

Return for Round 4 – 14 reps each (Knope Q)

Then Run to the North – all the way to the paved trail and back

Return for Round 5 – 12 reps each (Domo Q)

Then PAX rifle carried coupon back to the flag


20 single count – Bradley Coopers with Block

30 IC – Flutter kicks with Block

Wrap Up/COT

Discussed upcoming workouts

Several PAX are out of town this weekend (Vegas)

Good to see Sandbag out for a midweek workout

Always a pleasure to Q an F3 workout. Today is another example of the mindset shift that F3 has created in me over the last year and half – working out with heavy blocks when my body is already sore and I’m still getting over a head cold is not something I would have done. I had a list of excuses ready – but I see the world different and know that by stepping out and doing hard things together we all get better. The desire to do that, to live that, is greater in me now than the desire to cave to excuses.  Thanks brothers for the push to get better mentally and physically each day.



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