AO: Elk Lodge

When: 09/21/2020


Number of Pax: 10

Pax Names: Cat Fight, ChefB, Domo, Double Tree, Kingpin, Lockout, Punchout, Quick Books, Stimpy, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

In my first Q since turning 50 I had a few thoughts on how to handle it…

A chance to do all my favorites?

Or the better F3 mindset is to do hard things, so I chose the ones I hate the most.

10 PAX showed up in the Gloom to kickoff the week at Elk Lodge.


SSH IC x 50

LBAC IC x 10 each direction, plus 30 Jack Reachers to get us to 50

Imperial Walkers IC x 10  (why not 50? Well, turning 50 also gives you wisdom)

Wrapping up the warm up and transitioning to the workout….a very short mosey to the east and 50 BURPEES out of the gate…

The Thang:

Pull-up Bridge would occupy much of our time. The intimidating bridge that spans Bangerter Highway and is outfitted with 14-overhead bars reachable through climbing or a big leap.

Part 1 – Go across the bridge, 2 pull-ups per bar all the way across.  Then mosey down to other side of bridge.

Receive the good news that we are turning around and going back up the bridge.

Part 2 – Bonnie Blairs all the way across. Stopping at each bar and doing 3 Bonnie Blairs – per leg.  Then mosey down the bridge. Most PAX were walking a little different after this.

Receive the good news that we are turning around and going back up the bridge – again.

Part 3 – Bear Crawl across the bridge. Stopping at each bar and doing 3 Merkins before resuming bear crawl.

By now the PAX just assumed we were going to die on that bridge and would be returning for another pass. And – they were right.

Part 4 – Lunge steps all the way across the bridge. Hey, if you want the ThighMaster name, you gotta do the work.

Mosey back to the cars

Wrapped up our session with…


Since this is my first Q and workout with double clap and RESPECT coming, chose to finish the workout with AMRAP Bradley Coopers while we played Aretha Franklin’s R-E-S-P-E-C-T megahit .

COT and News:
We welcomed F3 Stimpy from the pacific north west. Love how F3 allows us all to forge an instant bond.

Punchout reminded us that we are less than a month from our Capital Ruck. Shared some details for the Oct 17th event.

Thanks to everyone for showing up today – and even those that didn’t but have so many times this past year. I reflect as I turn 50 that my mindset isn’t on getting older or even dreading it. My paradigm has shifted in this last year or two. I don’t know what my limits are and I still believe the best is yet to come. I’m not a prisoner to fear or building a list of things to avoid or worried that I can’t do. Instead, we are continually taking on hard things and adventure and a mindset of getting better each day. I thank each of you who gets up and pushes each other day after day. It’s been life changing for me.

After all, you can do anything for a minute. Right?



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