AO: Copper Beach

When: 09/21/2022


Number of Pax: 4

Pax Names: Kingpin, MacDaddy, Stimpy, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

I’ve read a few different backblasts from regions around the country that mentioned working out with Bricks.

I was intrigued, but two things slowed me down.

I had no bricks – and I was worried that maybe it would be a little easy.

Both those factors resolved themselves. Kingpin donated some bricks and after today’s beat down, it’s clear – they aren’t easy no matter how light they feel at first.

This workout was largely lifted/borrowed from the fine folks in Churham and Qed by Chum in early September.

Also, since I turned 52 yesterday – I dropped in a couple 52 references in the Warm-a-Rama.


WMH IC x 10

Grass Grabber IC x 10

IPW IC x 10

Hillbillies IC x 10

LBAC forward IC x 26 + reverse IC 26 = 52

SSH IC x 52

Body Weight squats SC x 15

PAX then moseyed around the track to the south of the park and returned to the starting point for…

The Thang

Each PAX was provided 2 standard bricks.

Kingpin almost immediately said something like, these are like little pink Barbie weights. Not only would this statement comeback to haunt him, but one wonders what type of gym equipment he had growing up?

Part 1 – Elevens with Brickeess and Bus Drivers

On one side of parking lot, start with 10 Brickees – run across lot and do 1 Bus Driver. Keep going back forth adding to Bus Driver count and dropping the Brickee count.

Brickee= Burpee with bricks in your hand

Bus Driver= Arms fully extended in front of you, like on a steering wheel at 9 and 3. Then using an in cadence count turn the wheel a quarter turn to right and back to start – then quarter turn to left and back (that is one rep)

Doing these exercises and carrying the brings back forth across the lot started to add up.

Part 2 – Elevens with Nutcrackers and Bradley Coopers

Nut Cracker = Holding bricks above your head, step into a lunge step while swinging bricks down and tapping them between your legs. Repeat for both legs to get one rep.

Bradley Coopers = Situp – with bricks.

We ran out of time at the end of Part 2 – so I have to save a few planned ideas for next time.

We racked up almost 1.5 miles of back and forth across the parking lot carrying the Bricks, completed 55 Brickees, 55 Bus Drivers (IC), 55 Nutcrackers (each leg), and 55 Bradley Coopers.


Discussed Upcoming – 3rd Anniversary Event this Saturday

Prayed for Stimpy’s childhood buddy Milan – in hospital for Leukemia

Praise for Mac Daddy’s sore shoulder responding to PT

Was a great morning at Copper Beach. Always a privilege to Q an F3 workout. I look forward to brining the bricks out again soon – for a part 2.

Until next time,



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