When: 12/03/2021


Number of Pax: 4

Pax Names: Domo, Kingpin, Knope, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

It’s all perspective. For some, it’s too early, too dark, and too cold to be up doing what we do, but for 4 Salt Lake PAX this was the perfect way to end a busy work week – and at 34 degrees almost felt warm out.

I haven’t had the Q at AMP in quite some time, so it was fun to incorporate a beat down that got us around part of Daybreak Lake.


SSH IC x 20

LBAC x 10 IC (forward and reverse)

Copperhead Squat (hands behind head, slow down 1,2,3 and back up for 1) – IC x 10

Suzanne Somers (the Original ThighMaster) – IC x 10

Deconstructed Burpees: 5 Squats, 5 Merkins, 5 Box Jumps

Assemble the Burpee- Burpee Box Jump OYO x 10

Time to Mosey around the Lake…


PAX headed East on path around the Lake, and headed up the hill and about to cross the first bridge…

It was time for our first of several BLIMPS

B- Burpees – 5 OYO

L- Lunge Steps – 10 Each Leg

I- Imperial Walkers – 15 IC

M- Merkins – 20 SC

P- Plank Jacks – 25 IC

S- Squats – 30 SC

Note – couldn’t resist doing our Lunge Steps over the Bridge – so 10 steps for each leg didn’t cut it – probably ended up more like 35 for each leg…luckily, these were included at the same cost (Always Free!).

PAX continued running on the trail until the next bridge and time for the 2nd BLIMPS run through – complete with Lunges all the way across the bridge again.

PAX continued mosey back to the FLAG for the third and final BLIMPS execution.


Discussed the way a couple football coaches recently stepped away from their careers – and how it must be hard to step away from the one thing that most people know you for, and how your identity can often be your job. As men, we want to be more than that.

Upcoming Qs – Knope is taking Saturday and we are expecting an FNG, his younger brother

Some discussions for a Holiday night at Kingpin’s Cabin (date tbd)

We remembered the other PAX that are busy with work and travels today and couldn’t be out there with us.

Always great to Q an F3 workout. There was definitely a timeĀ  in life where I never saw myself attending hard workouts at 530am, let alone leading a workout, and now I’d guess I’m approaching somewhere between 75-100 Qs since I started F3. It never gets old. I still spend time the night before preparing, typically have a weinke with me during the beat down, and I’m always grateful for the opportunity to be part of such a fine group of men that all make me want to be better.

Until next time, humbly,


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