AO: Copper Beach

When: 02/09/2022


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:

A random comment led to this being called Speed Week for F3 Salt Lake.  While sledding down Merlot hill as a part of Saturday’s beatdown and knowing that we had a 2ndF go cart event planned, I made the comment that its like Speed Week. That led to Kingpin having us push Honda Ridgelines on Monday and so today, I had to follow suit.

7 PAX showed up in the gloom on a reasonably warm day (32 degrees) at CopperBeach.


SSH x 20 IC  (2nd half of these increased the tempo to ‘speed week’ level)

WMH x 10 IC

Mtn Climbers x 20 IC (2nd half fast tempo)

Imperial Walkers x 20 IC (2nd half fast)

Lunge Steps x 20 IC (2nd half fast)

Grass Grabbers x 10 IC

Mosey around the track to the south of the park and wrap around to the middle of the field on the north.

The Thang

Time for some sprints. Kudos to the fine folks at F3 New Burn for the inspiration on this one – it was a backblast they did in the summer of 2020.

Set cones (and lights) approximately 60 yards away from the starting line.

PAX lined up and on my count, sprinted to the lighted cones. Then did 10 Merkins. We rotated the Merkins to do one of the WMD (Wide, Middle, Diamond) for each trip.

Then walked briskly back as a recovery, then started the Sprint again.

Great effort by the PAX, we completed 15 rounds of sprints (We accumulated a bunch of distance covered at a high rate of speed and 150 Merkins along the way).



  • FNG February and the fact that Kingpin is up 2-0. Knope had good social media suggestions and some leads on new guys.
  • Our F3 Brother Hollywood who we miss, but we know he is going through a lot these days.
  • Upcoming winter race series this weekend at Salt Air.
  • Frostbyte’s 2.0 has Covid, but seems to be doing well.

This week is only half over and has already been an example of why F3 is so great. In the last 5 days we’ve done things we’d typically not do on our own…Sled down Merlot Hill (and tons of Merkins, Squats, Abs), We’ve pushed Honda Ridgelines around a parking lot, We’ve driven go carts for a 2ndF event, and now sprinted like we were going for Olympic Gold. Can’t wait to see what the rest of the week brings.

I know one thing – there are some great men in F3 Salt Lake and we are pushing each other to get better physically and mentally ever day. I’m grateful to be a part of it and I’m hoping to do my part to help push us to more growth so that we can give to others the great things F3 has given to us.

Congrats to Step Stool and his M for 20 Years of Marriage!



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