AO: Copper Beach

When: 03/16/2022


Number of Pax: 5

Pax Names: Domo, Jimmy Choo, Kingpin, Knope, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

The Day Before St. Patrick’s makes it almost a requirement to create a workout based on this.

A Google Search of “F3 Backblast St. Patricks Day” provided plenty of ideas. I saw several SHAMROCK workouts, so took the hint, but modified most of the letters to create a different mix than we’ve had lately.

We’ve had snow on several Wednesdays this year, but today was mild temps and grass only slightly wet from overnight rain. So basically, a beautiful morning in the Gloom.

5 PAX showed, so….

(Disclaimer Given)


Irish Gig (aka SSH) IC x 25

Air Drama IC x 10  (Squat and then up into calf raise)

LBAC forward/reverse IC x 10

IPW IC x 15

Mtn Climbers IC x 15

PAX then took a mosey around track to the South of the Park and back in front of the gazebo with the picnic tables.

The Thang

We set the AMRAP timer to 60 secs, with 15 second break and went on with the SHAMROCK workout.

The HR release merkins snuck up on you – and the One-Legged burpees were about as fun as they sound!

The PAX then headed for the Picnic tables for 2 complete cycles of…

20 Dips

20 Derkins

20 Erkins

20 Box Jumps

Then moved immediately into Aiken Legs

20 Squats

20 Box Jumps

20 Lunge Steps (20 each leg)

20 Split Jacks

Then wrapped up with Chumbawamba – when you have too much Irish Whiskey while doing an Irish Jig, you tend to get knocked down, but you get up again, so….

PAX started with Irish Jig (SSH) and then dropped down for a Merkin every time we heard “I get knocked down”

In the end, this circuit got the heart rates up and the left the PAX out of break for name-a-rama.


Announcements – New Gear order is up (nice job by Gold Digger!)

Prayers for Raging Cheetah (may have surgery today on leg) and Knope (awaiting a job decision).


In the end, this workout ended up being pretty hard and was another example of things I’d never do on my own. Sure glad for the other Brothers of the Gloom who push each other to stay mentally and physically healthy.

Always a great experience to Q an F3 workout.




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