AO: The Shadows

When: 07/30/2022


Number of Pax: 9

Pax Names: Domo, eBoy, Kingpin, MacDaddy, Raging Cheetah, Sandbag, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

9 PAX showed up the Shadows with a big appetite for improvement.

That means we didn’t demolish just one quarter pounder, but added cheese, and then a 2nd quarter pounder with cheese, and followed with a side of Fries!

Pretty fired up to Q at The Shadows – my first time Qing there this year. I was surprised to figure that out. I’ve had the Q many times on weekdays, but didn’t realize it had been so long.

We were joined by Romeo posting down range from College Station Texas, where they will be planting a flag and having an official launch next month. Also, Nicmo making his first post in Salt Lake – with prior experience in Boise Idaho.  One of the cool things about F3 is how you have an instant brotherhood with guys posting DR.


LBAC forward x 12 IC, keeping arms up…

Overhead Seal Claps x 20 IC

Forward Seal Claps x 20 IC

LBAC reverse x 10 IC

Angry Fonzi reverse x 10 IC  (recover – arms)

Mtn Climbers IC x 10

Planks IC x 10

IPW IC x 10

Clocks Merkins – 3 at each hour + 12th hour twice (39 Merkins)

Mosey the field for the explanation of the Thang

The Thang

F3 Classic Quarter pounder workout + cheese (coupon) + rinse and repeat (Double Quarter Pounder) + Side of Fries

PAX ran/sprinted/walked with coupon as fast as possible to each stop. Did the exercise, then picked coupon back up for a backward run/sprint/walk back to the start – where they did 10 Merkins and held a plank and waited for the Six.

25 yards – 25 Merkins

50 yards – 50 Squats

75 yards – 75 Mountain Climbers (for each leg! Why make it easy?)

100 yards – 100 SSH IC (Do cadence…again, we don’t want it easy)

PAX were feeling it, but still strong, so we rinsed and repeated to make it a Double Quarter Pounder. Impressed that we gave the PAX a chance to easy their diet and drop the cheese, but I believe every PAX chose the hard way and kept the cheese.

Then knowing what goes best with a burger…fries….Q tried to round out the meal.

PAX with coupons – did lunge steps to the 25 yard mark, and then back.

Boom – Side of Fries (aka burning thighs) were served.

Wrapped with MARY:  Dying Cockroach IC x 20, Flutter Kick IC x 30, Box Cutter IC x 20…we pushed hard all the way until the end.



  • F3 Salt Lake SLT positions
  • Shared new business cards (passed out to those in attendance)
  • Our new yard sign was on display
  • Prayers for Sandbag’s Mom recovery from brain surgery; Prayers for launch of College Station
  • Raging Cheetah shared a couple great ideas
    • Local service project helping plant and do garderning (details coming)
    • Training with one of his friend at a gym (maybe a double Saturday workout for the PAX?)

In closing – I mentioned, challenged, asked the men if they are in the best shape of the last 10 years. And if not, why? We can take motivation by seeing Raging Cheetah push to get back from surgery. We can get motivated by knowing that Iron PAX is coming just over a month. We can get motivated by signing up for races or hard things in the near future. But let’s keep pushing. We want to remain strong, get stronger, and be there to serve and lead well.

Just a great group of men out working out and sharing time after the workout at the AO and at Coffeteria. I’m grateful for F3  – the fitness, the brotherhood, and the challenge we all get. Looking forward to great things for F3 Salt Lake.

Until next time,


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