AO: Copper Beach

When: 12/15/2021


Number of Pax: 4

Pax Names: Domo, Kingpin, Knope, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

F3 changes a person. Before F3, when there was a massive snowstorm, I’d definitely stay inside, wouldn’t think about working out, and would probably be whining about how inconvenient it is.

After a couple years of F3 – my default is mode it – hell yeah I’m going. Not going to let a little weather dictate how I spend my time or what I’m trying to get done.

Salt Lake had its first big storm, the neighborhoods were a mess and it looked like 6-8+ inches fell overnight.  We had 4 brave PAX make the early morning trek to Copper Beach and a few others wanted to but the transportation was rough.

The Plan? With Christmas coming fast, it was time for Santa’s Revenge.


SSH IC x 25

Air Squats IC x 10

IPW IC x 15

WMHayes IC x 10

LBAC forward and reverse IC x 10 each

Powder Pushes IC x 10 (grass grabbers)

Then the PAX took a mosey to the South Pole…well…the track around the South End of Copper Beach.  This mosey was more interesting than normal – with the heavy snowfall – we couldn’t see where the path vs the grass was – turned out to be a bit of a high stepping warm-a-rama lap. (approx 1/3 of a mile)


The Thang

Part I – Santa’s Ladder

Pax started on the sidewalk near the picnic tables and sprinted across the parking lot for…Burpees. In this case with the now, they became Snurpees. Each Pax left a defined imprint in the snow for the hands, chest and feet…and YHC had a beard imprint as well. The count was 10 Snurpees – then returning back to starting point across the parking lot.  Each PAX held a low squat and waited for the 6.

This continued down…9,8,7,6…then we got to 5 and we switched to Merkins. This time the PAX didn’t stop in between and did from 5 down to 1 before regrouping.  (We were going to flip it and do again with Merkins and Snurpees) but time was ticking and we were ready for…


Part II – Revenge of Santa

PAX did the exercises to spell Santa

S – SSCH IC x 51.  This was a leg burner and a crowd pleaser. Always nice to hear the sigh when you pass 50. Going to 51 was the Q the gift gave himself 🙂

A – Alligator Merkins – 10 SC – moving through the snow, nice and slow.

N – Ninnie Knockers – 20 IC – On top of the picnic tables, leaning back as much as possible – with legs straight and toes pointed down and off the tables – move to bring knees up to the chest, and back down for a 4 count.

T – ThighMasters – when you find your name in the Exicon at F3 – you gotta do it. 10 IC for each leg.

A – 60 second holding deep Al Gores.


Pt III – Christmas Classic, Little Merkin Boy.

We held a plank and listened to Bing Crosby. Everytime ole Bing dropped the “Pa rum pum pum pum” the PAX dropped down in a Merkin. Another crowd pleaser to finish the work out.



Discussed the Qs for the balance of the week

Discussed the Christmas Dinner at the Cabin – hosted by Kingpin coming this week.

In closing – pretty epic storm and fun to get out and get some work done. On this day, schools were closed, my company Christmas party was cancelled, but F3 Salt Lake didn’t back down and all got 1% better.

Let’s keep it up and finish the year strong!!





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