AO: Copper Beach

When: 10/21/2020


Number of Pax: 4

Pax Names: ChefB, Domo, Quick Books, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

4 PAX showed for the midweek beatdown at Copper Beach.

Not having Qed at The Beach in a few weeks, I had a couple ideas I was holding.

In the end, instead of taking the best idea, I went with the Worst.


SSH – IC x 25

Willie Mays Hayes – IC x 10

Imperial Walkers – IC x 10

LBAC – IC x 10 forward and x 10 in reverse

Body Weight Squats – IC x 15

The Thang:

I had read about the Merkin Mile, but decided to combine it with the Worst Merkin – as shown in a backblast by F3 Alpha – I believe in the Atlanta area.  By the way – PAX – if you are wanting ideas for workouts, go to Google and search “F3 Backblasts” and you’ll find lots of material to craft a workout.

We left Copper Beach and started the loop on Midas Park Rd.  It ended up being .70 miles instead of one, so we did two loops.

We stopped frequently (16 times to get in our Merkins).

First 4 stops:  5 Worst Merkins Ever (aka WMD). 1 rep = 1 wide merkin + 1 regular merkin + 1 diamond merkin.  So for 4 stops, we did a total of 20 WMDs, which each have 3 merkins. That’s 60 Merkins.

Next 4 stops: 10 regular merkins. Thats 40 Merkins (up to 100 on the day).

Next 4 stops: 5 more WMDs. That’s 60 more Merkins (up to 160 on the day).

Last 4 stops: 15 regular merkins. That’s 60 more Merkins (up to 220 on the day).

Returning back to Copper Beach with a total of 1.4 miles and 220 Merkins – just in time for one minute of Flutter Kicks IC before ending our time.


Talked about supporting The Runway AO in Sandy. Quickbooks willing to Q some of the days.

Talked about job opportunities and the navy option for QB – prayed for guidance and wisdom.  Also covered Domo’s job process as well.

At the end, we all got better – a little sore – and ready to take this effort into our days!

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