AO: Copper Beach

When: 03/23/2022


Number of Pax: 7

Pax Names: Big Tee, Domo, Kingpin, Knope, Step Stool, Stimpy, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

There are some days at an F3 workout that you do things you’d never do on your own…

Actually, it might be all the days. And today, was definitely one of those.

The motivation and push we give each other is such a good thing. The journey to being a little better each day is more effective together than it could ever be on our own.

Disclaimer was given:  I don’t know the condition of your bodies, so listen to your body, modify as needed. You are here on your own decision. And, I’m not a professional!

With that the PAX headed tot he basketball court for…


SSH IC x 20

IPW IC x 10

WMH IC x 10

Mtn Climbers IC x 20

Plank Jacks IC x 10

Copperhead Squats IC x 10  (really slow going down, 1-2-3 and back up for one)

Copperhead Merkins IC x 10

PAX then Moseyed around the track to the South of the Park, with one “little stop” along the way for:

Crowd Pleaser – a pyramid up to 5 and back down. One Merkin, then One Groiner. Then 2 and 2. Up to 5 and back down. This one was named perfectly…our PAX were pleased for sure.

We then moseyed back to center of the parking lot.

The Thang (Outside the Box)

If Imitation is the greatest form of flattery, then gmonkey with F3 Alpha should be VERY flattered, as I saw this idea and loved it. Much like some of my assignments in middle school, I pretty much copied this one verbatim from the Encyclopedia in the Library (or F3 Back Blast on F3 Alpha site).

With Cones setup in the 4 corners of the Copper Beach parking lot (making a big box), and a single cone flanked by two standing lights in the middle of the parking lot.  Side note: those lights ran out of batteries approximately 5 seconds after I finished the explanation of the workout.

PAX would run to the first corner and complete 20 Merkins – then sprint back to the Center for 3 Burpees. Then back to corner #2 for 19 Jump Squats, then back to center for 3 more burpees. Then alternated every corner with Merkins and Jump Squats, decreasing reps by one with each corner – and always running back to the middle for 3 more Burpees.

This was a non-stop butt kicker but the PAX pushed and we wrapped this just as time expired.

The tally: 110 Merkins, 100 Jump Squats, and 60 Burpees – to go along with about 1.5 miles of back and forth.


We prayed today for Knope (job hunt and interviewing process) and for Raging Cheetah’s knee surgery today.

We also discussed a Gear Order is open on the Mud gear site.

Some great Qs coming up: Monday at AMP (Domo), Next Wednesday at the Beach (Stimpy). And Step Stool and Big Tee are circling looking for the right opportunity as well.

Q Thoughts for today:

A quote from James Clear – “Every Action You Take is a Vote for the Type of Person You Wish to Become”.  When we set the alarm and show up in the gloom, we are casting a vote to get 1% better today and keep ourselves on the path to lead and love others in our life. When we eat a whole bag of cheetos (ahem – that was me), we cast a vote for a different thing. We have decisions every day that cast votes for who we’ll become. And, it impacts not just us – but those around us. Our kids, our wives, our fiends, they see what we are doing.  Let’s keep voting and investing in becoming better men.

Grateful to Q this morning and share that rough workout with this fine group of men.



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