AO: Copper Beach

When: 05/11/2022


Number of Pax: 5

Pax Names: Domo, Frostbyte, Jimmy Choo, Kingpin, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

We are given a choice to push it and get better, or to try and coast through life…

This morning, 5 PAX chose the former.

Disclaimer was given – along with request that the PAX give me 45 minutes of effort.


SSH IC x 20

LBAC forward, reverse, and overhead seal claps – IC x 10 of each

Squats x 20

Imperial Walkers IC x 10

Willie Mays Hayes IC x 10

Merkins SC x 20


The Thang

Part 1 – Breakfast at the Tables under the gazebo

Erkins (10), Derkins (10), and Dips (10)

Aiken Legs: 20 Squats, 20 Box Jumps, 20 Walking Lunges (10 each leg), and 20 Split Jacks (10 each leg)

Erkins (15), Derkins (15), and Dips (15)


Part 2 – EMOM 5 Burpees, wrapped around…

20 Squats

20 Lunges (10 each leg)

10 Diamond Merkins

Then Bear Crawl to the Middle of the Parking Lot – Sprint the other half of the lot to the other side.

Rinse and Repeat for 15 Minutes – pausing each minute for 5 More Burpees.

This was a butt kick and the PAX attacked it well.

Total was 75 Burpees and a whole bunch of the other moves.


Part 3 – The Finisher

10 Jump Squats

10 Bonnie Blairs (5 each leg)

10 Wide Arm Merkins

Sprint to the other side of parking lot

Rinse and Repeat for 3 Minutes


Flutter Kicks x 40 IC

Lazy Boys – held initial position for a bit, then 10 closing count by King Pin


  • Mentioned Knope’s job hunt
  • Butter Knife may have his VQ on Friday
  • Trail Run is up tomorrow

Great morning at Copper Beach. Love that the PAX took the option to push it and get better today. Many times in life, people choose the easy way, but not this group.

Grateful for each post,


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