AO: Copper Beach

When: 02/10/2021


Number of Pax: 7

Pax Names: Hollywood, Kingpin, Knope, Lockout, Quick Books, Stimpy, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

7 PAX showed up at Copper Beach to defeat the FS to participate in our first, Bring Your BLOCK to Work Day!

Kudos to F3 Churham for this workout idea – or blame. It was hard, so maybe blame is best word.

We arrived just after the morning rain and enjoyed a warm-ish 37 degree day.


PAX took their blocks to the basketball court and started with…

SSH IC x 21

Up Straddle Hop IC x 11 for each leg (Side SSH type move – but jump on only one leg for full exercise to create the burn. Then switch legs).

LBAC – IC x 10 for each arm (forward and backward)

IW IC x 15

5 Burpees OYO

Then Mosey around the field dropping cones, and then around the track to the south of the park before returning to the basketball court.

Main Event

Take your Block to Work Day starts by getting ready for work at “HOME”. The basketball court was home, and PAX proceeded to prepare for work by doing the following….

All with Blocks

25 Bent Over Rows – single count

20 Overhead Press

20 Curls

10 Kettlebell style swings/hip thrusters – OYO

10 Slow Squats

Once the PAX had prepared – we headed to work….to the field with the cones.


Stop 1 – 10 Side to Side Merkins (one rep equals a merkin on each side of the block) then PAX traveled with block to next work stop.

Stop 2 – 10 Blockees OYO (burpee with the block) – then quick travel with block to next stop.

Stop 3 – 40 Heal Raises with Block in hand (feel the burn…then quick travel to next work stop)

Stop 4 – 20 Block Thrusters OYO – Start with block on the ground, then squat up and then press over head.  Good times!

Stop 5 – 20 Flutter Kicks IC with block held above chest.

Then good news…we had extra time, so the PAX were treated to OVERTIME.  It was agreed upon, somewhat reluctantly  that OT was time and half usually.  So we returned to stop 1 and did 1.5 as many reps….

Stop 1 – 15 Side to Side Merkins – These featured a high degree of suck.

Stop 2 – 15 Blockees

Stop 3 – 60 calf burning heel raises with block.

We were then out of time and did quick mosey with blocks back to starting point.


  • Tomorrow is Gold Digger Q at Prairie-Doggin’
  • Friday – expect another big turnout to AMP – now located on Soda Row
  • Saturday is FiA Salt Lake Valley’s official launch. After several months of soft launch over the summer the FiA women are ready to roll. Congrats – love to see it.

Always a challenge and a pleasure to Q an F3 beatdown. A sign that I’m willing to do hard things and be uncomfortable is the use of the Coupons today. Definitely not what I like, but it’s what I need. Grateful for this group of PAX that pushes each other and in my case always reminds me to do hard things.

Humbly YHC,


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