AO: Copper Beach

When: 08/10/2022


Number of Pax: 6

Pax Names: Doogie, Frostbyte, Jimmy Choo, MacDaddy, Stimpy, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

It was DARK when we arrived at Copper Beach this morning. Headlamp season has begun, but that was the only sign of fall, as it was warm and muggy by Salt Lake standards.

One cool thing about posting with F3 and maybe magnified when you have the Q is that I may have woke up dead tired and with my brain in a fog, but the minute you see your F3 brothers roll into the parking lot, it gets you going. And as we know, that sticks with you as you start your day.

A disclaimer was given – and a little discussion on modifying as needed. There are times to push and be macho, and there are times to know what part of you has a nagging injury. We are here to get better, sometimes that takes wisdom on what that means.


LBAC forward IC x 10 + Overhead Seal Claps IC x 25 + LBAC reverse IC x 10

(I know, I know, we didn’t start with SSH…but hey, sometimes it happens)

WMH IC x 10

Imperial Walkers IC x 10

Hillbillies IC x 10

Mountain Climbers IC x 15

SSH IC x 20

Time to roll to the thang…PAX began to mosey to the West around Midas Park Road…

The Thang

With the mosey headed west, we swung North on 4775 and stopped at what is actually still park of Copper Creek Park to introduce the PAX to LINDSAY!

Lindsay is a high rep activity with reps on the two sides equally 40 (functions like 11s).

Today on the South Side we started with 30 Squats then ran down the hill across the lawn and up to the other trail for 10 Merkins. We proceeded to bounce back and forth with the Squats going down 5 each time and the Merkins going up 5, until the scales had turned and we wrapped with 10 Squats and 30 Merkins.  In the end it was a quick way to get 100 Squats, 100 Merkins, and a bunch of running in. The final 30 Merkins were no joke.

Since we were in the neighborhood….we headed to Pull-up Park (Technically Mineral Way Park) for a mini Ladder:  Starting with 1 Pull-up and then 2 Burpees and continuing with the Pull-ups going up one rep and the Burpees going up 2  until we reached 5 Pull-ups and 10 Burpees. For some reason, the PAX got pretty quiet during the latter parts of this.

Watching the clock, the PAX moseyed back to Copper Beach to Introduce Lindsay to Mary.  That’s right, 30 Bradley Coopers (WWII situps) on one side of the parking lot and 10 X-Factors on the North Side. We actually didn’t finish the full progression down to 10 Bradley Coopers and 30 X-Factors do to time…so we will have to continue to bring Lindsay and Mary together another time.


  • The Peak Bagger crew is taking on the King’s Peak – the highest point in Utah this weekend with a 2 day hike. Discussions touch on supplies and the plan to POST at The Shadows before taking off.
  • Prayers for Jimmy Choo’s M and 2.0 who are headed out of town to see family.
  • Prayers for Beef Cake who is headed back to the Navy in Florida. Proud of his service and grateful we got to meet him.

Always great to Q an F3 Workout. I had never led a workout in my life before F3 and now I’d guess I’ve done well over 100. I value each one. I plan for each one. I respect the effort it takes for the PAX to show up at 5:30am. I’m proud to be just one of the peers leading a peer led workout. If I can do this, all men can…and they should.

Until next time,


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