AO: Copper Beach

When: 11/30/2022


Number of Pax: 3

Pax Names: Doogie, Kingpin, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

Stepping out of the car at Copper was dark, cold, windy, and snow covered. Strava said it was 25, but felt like 17 degrees with the wind.

Luckily, I had planned a beatdown that would heat things up.

I had a couple ideas that I ‘borrowed’ from F3 Backblasts but we didn’t get a chance to do before Thanksgiving, so our theme was “Leftovers”.

Disclaimer was given along with request to watch out for ice.


SSH IC x 30 (some regular, some fast0

LBAC forward IC x 10 + 20 OH Seal Claps IC + 10 Angry Fonzies IC.

WMH IC x 10

IPW IC x 10

Merkins x 10 SC (don’t recover yet) + Mtn Climbers IC x 10 + Plank Jack IC x 10 + Carolina Dry Docks SC x 10.

Mosey around the track to the south of the park.

The Thang

Part one – The Grateful Box (you’ll be grateful when its done). A leftover I had planned last week.

Setup 4 Cones – one in each corner of the parking lot – and a 5th cone in the center.

Start with 10 to get in – so 10 burpees in the center.  Then run to each corner and do 20 Bonnie Blairs (count each leg) and then back to the center for 10 burpees.  Total for the box is 50 Burpees and 80 Bonnie Blairs.

Then shared good news with the PAX that I found more leftovers – and we’d have a 2nd helping.

Grateful Box – round two:  Still 10 burpees in the center, but in each corner 25 Monkey Humpers.

Kingpin noted that we now had 100 Burpees, 100 Monkey Humpers, but only 80 Bonnie Blairs…so we did the extra 20 Bonnies to round things up.

Part two – we left the box and went to the other side of the parking lot for a “little ladder”.

I gave the PAX a choice if they wanted it to be BAD or WORSE. They chose Worse.

So 12 Burpees + 12 Jump Squats – and run across the parking lot, touch the side walk and run back.

Then 10 Burpees  and Jump Squats – run.

Finished as clock expired with 8 of each.

Total for the workout was 360 reps.  (130 Burpees, 100 Monkey Humpers, 100 Bonnie Blairs, and 30 Jump Squats.



  • Talked about continuing to invite guys – circle back to your FNGs
  • Prayers for Domos oncologist consult tomorrow

In the end, always grateful to Q an F3 Workout. Today was cold and windy and the only thing to do was push hard. Awesome to have other men who don’t look for the easy way and instead lean in and work really hard together. There is no way I’d do this stuff on my own.

Until next time,


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