AO: Copper Beach

When: 11/23/2022


Number of Pax: 6

Pax Names: Frostbyte, Gold Digger, Jimmy Choo, Knope,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

6 PAX showed up at Copper Beach to earn their turkey with some PILGRIM Training.

Awesome to have our brother Knope return for Thanksgiving.

Also, great down range post by Napoleon from F3 Boise.

Gold Digger and YHC completed a 3 mile turkey trot EC before the main event.

Disclaimer was given – including ability to modify and to watch our for slippery paths.


LBAC forward IC x 30 (don’t recover)

Overhead Seal Claps IC x 15 (don’t recover)

Reverse Fonzies IC x 11 (now recover)

Paul Blarts IC x 10 (4 Count squat – drop down – 1, right arm out – 2, left arm out – 3, stand up – rep count)

SSH IC x 30

IPW IC x 15

WMH IC x 10


PAX took the trail to the east of the park and headed north and ended up at Midas Creek Elementary.

Fun fact – this journey takes us across city lines from Herriman to Riverton.

I brought back a workout we ran in 2020 (and originally ‘borrowed from F3 Houston’).

PAX Spelled out PILGRIMS for this workout, and alternated between 16 and 21 to create 1621, in honor of the first Thanksgiving. Note – it was 3 days long!

P – Plank Jacks, 16 IC

I – Iron Hulk, we did 21 Reps, but also did 5, 10, and 15 because we like a lil pain. Iron Hulk= 1 Merkin and 4 Air Presses. So we tallied 51 Merkins and 204 Air Presses.

L – Lt. Dans, we did 16 Reps, but also did 5 and 10, because the Q enjoys this stuff.  Lt. Dans= 1 Squat and 4 lunge steps. So we tallied 31 Squats and 124 Lunge Steps.

G – Groiners, 21 IC

R – Reverse Crunches, 16 IC

I – Imperial Squat Walkers, 21 IC

M – Merkins, 16 SC

S – Singlet Merkins, 21 IC

PAX then rallied back to the AO and completed 20 Flutter Kicks IC before the time expired.


PAX wrapped up with name-a-rama, announcements, and family photo – though in the hurry of people leaving and discussing the coffeeteria plan – YHC missed the closing prayer. As I said, I’m not a professional, but but but..OOPS!

We discussed:

  • Frostbyte had a death to an extended family member and so he isn’t hosting family as planned
  • Plans to do the Gobler challenge Friday or Saturday this weekend
  • No running AO on Thanksgiving (some are running other races – Food Bank, Turkey Trot etc)
  • There was also a birthday gift presentation to Gold Digger – a bottle of wine, bearing his F3 name, courtesy of Lockout.

Awesome to Q the workout today. We had some good stuff – hard work, reuniting of a returning PAX, and hosting a down range poster.  Always a privilege to Q an F3 workout. Grateful for F3 and this group of guys I get to do life with.

Until next time,


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