10 PAX Visited Copper Beach to kick back and see a sunrise…scratch that…the sunrise is a nice bonus, but not why we are here.  Instead, 10 guys showed up to help make each other better!

I showed a couple minutes before the ME, and several guys (Gold Digger, Knope, Stimpy, Lockout and Big Tee) were already there for EC running and rucking.

Opened with disclaimer.

Warm-o-Rama

SSH IC x 27

IPW IC x 11

LBAC Forward IC x 10; LBAC Reverse IC x 11

Mt Climbers IC x 20

Merkins IC x 20

As Q, I took liberty to randomize some of the exercise quantities…keeps the PAX off balance and bothers some that like nice even balanced numbers *Knope*.

PAX – Moseyed on the track to the south of the park and landed back at the end of the parking log.

The Thang

Part 1 – Sideways Bear Crawl parking lot travel

Pax lined up in a row at the end of the parking spaces. Then, wanting to honor someones request of no more bear crawls, I sorta complied and we went sideways.  The PAX Sideways bear crawled, with heads facing North, to the next parking space and did 3 Merkins and 3 Carolina Dry Docks. This continued for 8-10 spaces when it was clear we all needed a mini break.

Travel resumed with us spinning around and making our heads face South we continued our progression to the West. I think we only make it 5 or 6 spaces and the PAX were getting smoked.

Part 2 – 1st and 10 (literally page one of the Exicon on F3Nation.com)

** Kudos to Coco for leading a round of Balls to the Walls, while I prepped the cones for part 2 **

With cones spread out approx 10 yards apart in football field length, the PAX started on the 10 yard line with 10 Merkins and 1 Burpee – then sprinted to the far end of the field, only to quickly turn and recovery jog back to the 20 yard line. Then it was 9 merkins and 2 burpees followed by same sprint. This continues down the field until we reach the end 1 merkin and 10 burpees.

Time to travel back to the flag and Kingpin murmured something about stopping at each cone on the way back for a Burpee…we had to take that in….free burpees!

Wrap up / COT

Announced F3 Salt Lake leadership positions – both for SL County and Utah Country. Goal is to work together to promote unity among our group and ultimate lead toward a growing # of PAX.

Knope mentioned prayer request for a Coworkers family that just lost a young child.

We also lift up our brother Hollywood who is in a season of turmoil.

At the end of the day, it was a great morning at Copper Beach. Hard work was done. Brotherhood was demonstrated. And we all left poised to go lead and love well – all those in our lives.

Always my pleasure to Q.  YHC,

ThighMaster