AO: Copper Beach

When: 04/27/2022


Number of Pax: 8

Pax Names: Domo, Doogie, Frostbyte, Jimmy Choo, Kingpin, Step Stool, Stimpy, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

The Day started well, I was up before my alarm and the weather was cooperating (52 degrees!).

No better way to crush the middle of your week than a visit to Copper Beach.

8 PAX met in the gloom ready to get 1% better.

Kudos to F3 Alpha for posting a fine backblast that I used for inspiration for today’s beatdown (inspiration=stole most of it).

Have to note – Stimpy and Kingpin both showed up in the new Purple digi-camo print F3 shirts from Mudgear. NICE!


SSH IC x 35

LBAC IC x 10 (forward and reverse)

Slow Squats – IC x 10 (slow down for 3 counts, up for one)

Imperial Walkers IC x 10

Merkins SC x 20

Plank Jacks IC x 10

karaoke across parking lot and back

Pre-Thang:  Mosey to the brick bathroom building across the lot for 15 Chicken Peckers IC + 15 Donkey Kicks.

With that, the PAX moseyed through the neighborhood and toward pull-up Park.


Starting on the side walk, near the road closest to pull-up park. (note as close as I thought in my mind last night…).

10 Hurpees (Hand Release Burpees)

Sprint to Pull-up Park for 5 Pull-ups and sprint back, for..

20 Jump Squats

Back for pullups

30 Mountain Climbers IC

Back for pullups

40 Merkins

Hold Squat and wait for 6.

PAX had such a fine time with this circuit, that we ran it again, this time starting with the Merkins and working back.

I mean, two are better than one, right?

Great work by the PAX, who then moseyed back to Copper Beach.

We only had a minute left, so we wrapped with…

Lazy Boys.  Learn as far back as you can without lying flat. Hold for Qs 10 count. Then lean left to grab your remote control with both hands (hold for 10 count). Back to center. Then to the right for a 10 count (reaching for your beer/root beer), back to center for 10 count.

Nice little burn as time expired.


We mentioned:

  • Trail Run tomorrow
  • Knope’s job search
  • Lockouts recovery from the weekend crash
  • Health for ChefB
  • Along with alot of Spartan mumble chatter – convincing Jimmy Choo that he can do his first. Possibly convincing Domo to jump in for the Utah Beast. Two of our crew, Doogie and Step Stool are headed to Montana next week to conquer a Beast as well.

Always a pleasure and an honor to Q an F3 Workout. I get to think up things I’d never do on my own, but know the push we get from each other will allow us all to be better.

I see the benefits of the relationships and the health I get from F3 all the time, but this past weekend when running the Salt Lake Half Marathon, I really felt it. The weather sucked, but since half of our F3 workouts seem to be done in the dark, in the cold, and often with snow – I’ve learned that weather isn’t an obstacle to getting things done and I didn’t let it impact the mental part of my race. The overall health and strength I’ve gained these last couple years doing F3 came in handy about 10 miles in when I was getting tired and sore. To sum it up, I ran a time faster than when I was in my 40s. Breaking barriers, winning mental battles, and getting better for all that count on us is such a good thing. Let’s Keep it Up!



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