AO: Copper Beach

When: 05/25/2022


Number of Pax: 6

Pax Names: Domo, Doogie, Kingpin, Knope, Stimpy, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

6 PAX hit Copper Beach to get a little bit better than the day before. Mild weather – 48 degrees – and a bit of color coming up with the sun. (photo note: 3 PAX had to run right at 6:15, so only 3 PAX remained for the photo – but Domo smiled big enough for all those who were missing).

Disclaimer was given – along with suggestion to listen to your body and practice good form – especially during the coupon sections of the workout.


SSH IC x 25

IPW IC x 15

LBAC forward IC x 12, Overhead Seal Claps IC x 12, LBAC reverse IC x 12

Paul Blarts IC x 10

Willie Mays Hayes IC x 10

Mountain Climbers IC x 10, don’t recover…right into

Plank Jacks IC x 10

The Thang

Picking up the coupon and traveling via rifle carry (blocks straight over head), the PAX headed around the track to the south of the park. Traveled about 1/4 the way around to stop 1.

Stop 1 (all exercises with coupons)

Squats x 10

OH Press x 15

Coupon Swing x 10


Then drop block and run all the way around the track and back to your block.

Then rifle carry to the 1/2 way mark for stop 2.

Stop 2 (all exercises with coupon)

Forward Lunge x 10 (10 for each leg)

Bent Over Row x 10

Thrusters x 10

Drop block – and run all the way around the track and back to block.

Then rifle carry to the 3/4 mark for stop 3

Stop 3 (all exercises with coupon)

Reverse Lunge x 10

Bradly Cooper x 10

Block over merkins x 10 (a rep is a merkin with one hand on block and one on ground, then cross over to the other side so that the other hand is on the ground and one on block for 2nd merkin. When both sides are complete – that is one rep)

Leave block for another lap.

Rifle carry block back to the starting point for Stop 4.

Stop 4 (all exercises with coupons)

Curls IC x 10

Blockees x 10 OYO

Sit Up, Get Ups x 10 OYO

Repeat set again

Time expired at that point.


Discussed the following

  • Upcoming family hike on Memorial Day (following Murph at Elk Lodge)
  • Knopes house sell and job offer in Oregon

Great morning and strong by the SLC PAX. YHC broke in the middle of the first lap to go EH a guy (Alvin) working out in the park with an official Go Ruck sandbag. Will follow-up with him via email and try to get him out.

Always grateful for these men who make me better physically and mentally. I feel while most of our peers are slowing down and talking about getting too old – the F3 brothers are getting better everyday.

Until next time,



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