AO: Copper Beach

When: 10/19/2022


Number of Pax: 4

Pax Names: Domo, Kingpin, Lockout,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

4 PAX emerged in the darkness at Copper Beach to get a little strong today.


SSH IC x 20

IPW IC x 10

Hillbillies IC x 10

WMH IC x 10

LBAC IC forward x 10, Jack Reacher IC x 20, LBAC Reverse IC x 10

Squats SC x 20

Burpees 5 OYO

Mosey around the track to the south and back to parking lot

The Thang

Rifle Carry Coupons using the track to the North – stopping on the track about where the middle of the soccer field is.

Time for Block Work.

First Set

10 Blockees

20 Bent Over Rows

30 Chest Press (laying flat on ground)

40 Squats with blocks

50 LBBC (Little Baby Block Crunches)

Run across the field to the sidewalk and back

Second Set

10 Burpee Block Overs

20 American Hammer

30 Overhead Presses

40 Bradley Coopers with Blocks (Situps with blocks)

50 Curls

Run to the sidewalk and back

Third Set – Repeat the first set.  (this was tough)

Rifle Carry back to the flag as the clop expired.


Discussed potential of adding an AO on the East side

Upcoming Saturday Q at The Shadows (Big Tee Q)

Tomorrow could be last TTR before the shirt to Braveheart on November 1st.

Prayed for Domos upcoming procedure. Travel for Kingpin and Lockout.

Another great morning at Copper Beach. I woke up dead tired and led a workout that I’d never do on my own. Plus, before F3 – I would have shied away from this type of strength work. Grateful for the men of F3 who lean in and get better together.

Until next time,


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