AO: Copper Beach

When: 03/02/2022


Number of Pax: 7

Pax Names: Domo, Doogie, Knope, Step Stool, Stimpy, Thighmaster, ThinMint,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

Just a week ago we had 15 degrees and 4-6 inches of snow, but today was a much warmer day at the beach – maybe 38 degrees with no wind.

With the start of a new month, we are all faced with a decision…put things off…or start the month strong and try to get better.

7 PAX showed up and selected the ‘get better’ option.



SSH IC x 35

BWS IC x 20

Imperial Walkers IC x 15

WMH IC x 10

LBAC IC x 10 (forward and reverse)

The PAX then hit the trail to the East of the Park and headed north and out toward Midas Creek Elementary.

The Thang

The promise was made that we’d all be given a chance to get better today, so we ran back  a classic Coco Beatdown from 2020 – with a bunch of different ladders.

Round one – Merkin Ladder.  PAX bear crawled, stopping at each parking space for 3 Merkins.  This section was 14 spaces (52 Merkins).

Round two – Body Weight Squats. PAX lunged stepped, stopping at each parking space for 3 body weight squats.  52 squats and a bunch of lunge steps. Felt this one.

Round three – BURPEES!  Just 2 Burpees, and travel was walking, jogging, hopping, staggering. This was OYO. Total, 28 Burpees.

Round four – Round 3 was so fun…so we did it again, much to the joy of the PAX. Knowing we were all feeling the last round, we talked about leaning into this one and taking it one stall at a time. This is F3, when you feel like its hard and you’d rather not do it, you see your brothers getting after it, and so you dial it up and go.

Round five – Straight Lunge Steps the whole way. The plan was to pause along the way, but Doogie and Stimpy were killing it and we were trying to catch up. Stopping wasn’t an option.

Round six – Reverse Lunge Steps the whole way – OYO this time. Not gonna lie, YHC was smoked at the end of this one.

PAX then moseyed back to Copper Beach for some Mary before the clock ran out.

Flutter Kicks IC x 35

LBC IC x 25

Reverse Crunches IC x 20


I read a lot of quotes and stuff from James Clear.  Shared one this morning.

Your entire life happens inside your body.

It’s the one home you will always occupy and can never sell.

But you can renovate it.

If you can only pick one habit to build, exercise is probably the one.

Everything is downstream from how your body is functioning.

I love the idea – let’s Renovate!!

Follow James Clear on Twitter (and I’d recommend his free weekly newsletter):


  • With FNG February coming to an end, we talked about March being a time to fill the Q Sheet. Great time for guys to do their first Q, or their first Q in a while.
  • Braveheart is tomorrow
  • We have 49er posting down range this week. Was at Runway on Tuesday, probably at AMP on Friday.

Stimpy closed us out – great words!

Until next time. YHC,


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