AO: Copper Beach

When: 10/20/2021


Number of Pax: 8

Pax Names: ChefB, Frostbyte, Gold Digger, Kingpin, Knope, Lockout, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

After 2 days off to rest the back, I was ready to get after it!  Hit Copper Beach on time and saw the glow of 3 headlamps, as some PAX showed at 5am for some EC – Kudos Gold Digger, ChefB, and Lockout!

Dare we call this morning balmy?  37 degrees and no wind? we’ll take it!

Disclaimer (modify as necessary)


Moved over to the basketball court to get started…

SSH IC x 21

LBAC  forward IC x 10   (asked PAX for the 5 F3 Principles while we kept arms up)

LBAC reverse IC x 10

Hillbillies IC x 10

Mtn Climbers IC x 10

Plank Jacks IC x 10

Transitioned back to the parking lot – had PAX line up on the line of the first parking stall.  Then we Bear Crawled up a Merkin Ladder.

PAX bear crawled to first line – 1 merkin (SC ) – continued with bear crawl to 2nd line – 2 merkins – and so on until we reach 10. Nice work here by the PAX stacking up 10 spaces of Bear Crawls and racking up 55 Merkins.


PAX moseyed to the large covered picnic table area to the South of the Parking Lot.

Bring back a favorite – Aiken Legs

PAX completed 3 sets of 20 each:  Squats, Box Jumps (up onto bench of picnic tables), Walking Lunges (20 each leg) , and Split Jacks (10 each leg).  After 2 sets we all knew the third set wasn’t a great idea – so of course we did.

Next up – a slight twist and renaming to fit F3 Salt Lake. We took the Cooper (Burpees, Squats, and Merkins) and added the Big Boy Sit Ups (that makes it a Sheldon Cooper).  But in SLC, we call BBS Bradley Coopers after one PAX’s wife’s Hall Pass 🙂   Therefore, we rolled out…

The Bradley Cooper Cooper.   PAX lined up on one side of the parking lot, and then OYO – ran to the far side of the parking lot and did 10 Burpees, 10 Squats, 10 Merkins, and 10 Bradley Coopers – then back across the parking lot for 9 reps of each. Back and forth and raced the clock.  Only 3 PAX seemed to finish this one – but everyone got in some great work and definitely got better.

Wrap-up / COT

Mentioned that we’d be hosting a PAX or two from F3 Omaha tomorrow for TTR.

Mentioned that VOA of Utah published our charity drive on their website and we’ve heard it might have been picked up nationally. We will continue our support by serving meals on Thursday Oct 28th.

Encouraged men to get on the Q sheet – Knope grabbed this Saturday at The Shadows – and we still want to cover November at The Shadows as Frostbyte and his M are expecting their 2nd 2.0.

Always grateful for the health to do the things we do and the drive and support we give each other to get better – and be better men!

Always my pleasure to Q an F3 workout – until next time – let’s go lead and love well.


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