A birthday Q to remember. Me vs me I always try to push myself in the things I don’t like doing. I looked back to the recent ipc week 1. On the football field we ran 90 yards between each work out. 35 reps at each end of the field. We did start with 6 burpees in honor of Broadways request. Workout in the end zones consisted of: SSH, merkins, oblique lifts with cindies, plank Jack’s, lbc’s, oblique lbc’s, box cutters, WW2s, calf raises with 2 cindies, double count lunges, squats, and maybe one or two I’m forgetting. We racked up just over a mile. But with 9 minutes left on the clock I was saving the best for last looking to ipc for inspiration we finished with 90 thrusters. With some no shows on the FNGs I need i could go hard and these HIMS did not let me down. And now looking forward to Doolittles VQ next week.
Tag: #CSAUP
Completely Stupid and Udderly Pointless
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The Things We Do For Beer
”You attract bees with honey” is a famous saying. Tonight showed you attract ruckers with beer! 12 (but then 13 after Cookie ate his pancakes and 14 after Ponch was told to get his ass out there) came out for what will be the first of many CSAUP Rucks!
THE THANG
Swoop kicked it off with ruckless 11s and ruck-on 4 corners around Alamo and we proceeded on our way. Crabgrass had a surprise for the PAX at the top of a dirt mound at a construction site where we found 6 sandbags waiting for us. Quick triple check with runner carrying sandbags + planks & SSH.
We carried our 6 new sandbag friends with us as we made our way to Satans Hill. We split the group in half Team A) carry the sandbags to top of hill with rucks on and back. Team B) line up and do snake order merkins until Team A returns. Round 2 same thing but with jump squats.
made our way to Old Hundred and Warby had a diabolical chart of exercises associated with letters. Spell your name and pay the price. Those with 5 or less letters had to spell their name twice!
Began our 2.5 mile trek home to Alamo
4 hours, 9.5 miles later we gathered around Alamo parking lot and began cracking open beers and enjoying some much earned guy time! Great work everyone, we pushed it hard today and no doubt each of us will be exhausted tonight and feeling it tomorrow, but we had smiles on our face the whole time and we all are glad we made it out tonight. One thing is for sure – we need more of these and there will be!
THE HIGHLIGHTS
1.5 miles in and Warby’s sole separates from his shoe. Thanks to some McGyver gorilla tape, we fix his “flat”. One mile later, his other shoe disintegrates and we need even more tape to get him back on the road. The fact that he completed another 7 miles in this janky setup is beyond words (see photo)
Ponch’s daughter arrived home while we ascended Satans Hill and she was given a message to give her pops…”Get Your Ass out there”…and he obliged!!
Special shoutout to Focker who answered a 10pm SOS call for some size 8.5-9 shoes for a ‘vagabond’ barely surviving.
Thanks DTH for cranking the tunes even though one PAX was concerned the ‘house in the woods’ would be awoken by Bittersweet Symphony and seek revenge. Crank it up!
14 HIMs have never had a beer that tasted so good. It’s so good when it touches your lips!
Thank you to those who organized and thank you to those who supported. A great night for F3 RVA!
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Third Annual Homegrown Half
For the third year in a row, YHC’s disorganization and lack of social promotion led to yet another successful homegrown half, 10K, and 5K!
Feedback from the PAX identified that the route last year kept everyone wanting more hills, so we brought back the OG double hill climbs and it was a big hit for all the half marathoners.
There was lots of mumble chatter along the way, but also a lot of camaraderie and shared disdain for the sudden resurgence of heat and humidity. At 6am, we kicked off to a true 70 and sunny, and the temp kept climbing throughout the race.
After the race, there was lots of speculation that our downrange guest, Dementia, was actually the infamous Bryan Kohberger, which turns out to be Fake News.
Special thanks to DTH for organizing a family, friendly 5K ruck with lots of participation.
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Assistant Regional Manager or Assistant to the Regional Manager?
Three studs awoke to steamy conditions ready to examine the age-old question, “What’s my title?” Temperatures were 70 and sunny. According to the guy going out for a THIRD round this morning (21 miles!), the following might have happened:
Route: South bank, Buttermilk, Forest Hill, reverso, and back to the virtual shovel flag. 7 miles. In today’s temperatures / conditions, this was like running 7 miles in a simmering soup.
Numbers, names, and YHC took us out.
Announcements:
Prayers for PAX members and their families, Breaking Bread, and Whitesnake leading The Bridge on July 19. Happy Father’s Day.
NMS: Offshore is now officially the Assistant to the Traveling Secretary or the Assistant to the Regional Manager or the Associate Dean to the President. Or, something. Discussion today rotated among hockey playoffs, promotions, and crazy people trying to tear down institutions.
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The Night We Saw Them All 2.0
What a night!! A grand total of 39 hard charging dudes, or crazy MFers, depending on who you ask, saddled up for some or all of the Century 2.0. 3 teams of varying regionalities filled their vans up with supplies before 6pm on Friday night. Don Draper rolled in with a brand new Mercedes Sprinter van that inspired a new team name, Team Diesel. Van 4 carrying Team Boberry and the New Day (BND) rolled in hot with the crisp sounds of Yacht Rock as the instructions were given and the first runners, Focker, Gecko, Wet Bandit, and Heist, were sent off into the West End heat.
Team Westhoe had the advantage of home turf for the first stretch with every other team getting lost somewhere along one of the routes. The mood was set early when Purple Rain, FNG Jason, and Faceplant all ruck/ran the majority of leg #2. After Buddy pushed ahead of him on leg #4- Faceplant provided his team updates along his journey in the Taint. Charging into the depths of the West End, Chaplain found a way to add mileage to his route, combo that with a migraine and he had to take an early leave. A week of sleepless nights from Broadway did him and and left Boberry heading to DaVille alone in his van. Heist thought he might cruise into the pickleball courts at Pouncey Tract Park with an easy 2nd place finish but the vision of his tron ahead kept YHC focused on an extra push to put Team Diesel into 2nd place in the West End.
After grabbing Woodsman for Team BND it was off to DaVille for a 3 leg sprint led by Team Alamo aka team Silent but Deadly. Beat It (err Brownie?) was the lone Davillian to come support the effort, after waking him up from his car he was able to hang out and watch the festivities as the other teams scrambled to provide support for Boberry and his crew.
Next up – Team Challenges. Beaver, Choo Choo, and Yukon Cornelius met us at the Lumberyard for Team Challenge #1. Team Tug of War with a fire hose – Team Westhoe left their strength at home and, despite being the only team with gloves, failed to win a match while Team SBD took the round robin and got their first choice of exercises. Team BND won round 1 but fell in the championship, even with the help of the locals. Team Diesel and Westhoe had an epic back and forth battle for 3rd that felt like hours but was likely closer to 30 seconds with Team Diesel prevailing. A quick half mile out and back and we were on our way to the next challenge.
An open bathroom was a popular sight at Bermuda where BND picked up Mudslide. Heist had a map with 9, or was it 10, spots for team selfies, with a team total of 100 pullups at the final spot. Not sure how to judge who won this one besides maybe best selfie? The teams all agreed to a quick stop at Rock N Roll since that was the only other AO left off the route – start with some savasana, some quick Mary, and a group photo under the security camera before heading out.
The final legs began at Green Mile. After the runners took off the teams enjoyed some easy going times in the parking lot until an unnamed PAX cleared the parking lot with a stink like he was in an enclosed van. On the way to the clean bathrooms of the Alamo, Team Diesel spotted a bonking Focker a few miles in. A quick support stop for some GU, water, and salt and he was back to normal. The next couple legs featured a battle between Westhoe and SBD while Diesel and BND took on the legs together with Rosetta running back to back legs. All was well until team Westhoe brought in fresh legs and a City Ringer as a pacer. Marv and Sippy Cup overtook The Duke and watched him make a wrong turn. Either way, at that point the lead was Westhoe’s to lose, not even Offshore running a leg for team BND was able to catch them on the way to Dogpile. 23 men stuck around for the final COT where FNG Jason was not named – Colgate, 4 out of 5, Prentist, Root Canal, Early Bird, and other names are up for grabs – until he posts again.
Phenomenal work and a big Tclap thank you to the organizers – Routemaster – EF Hutton; Idea man – Don Draper; Challenge coordinator – Heist; Team Captains – Boberry and Swoop; Lumberyard Tug-o-war Refs and Teammates – Beaver, Choo Choo, Yukon. Could not have done it without support from everyone. Heist kept noting how different this was from last year’s CSAUP a year ago this weekend, some of that night is fuzzy but I recall it included some yelling, rain, dirty water, rucks, rain, logs, trails, sandbags yelling, carrying, dragging, and more rain. No rain, no logs, and only fun yelling this time around.
The Winner – well that is up for debate. Westhoe and Alamo/SBD each won 2 sections. The 5th – Bermuda may be decided by best team selfie – biceps vs binder. Controversy will swirl for years with accusations of the use of a City Pacer, fresh legs never touching a van, lending of runners to other teams, and flatulent sabotage until the next Century. One thing is certain, no one loses when the HIMs of F3 get together to solidify bonds in the shared suffering of a CSAUP.
Way to go men! Until next time, see you in the gloom.
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Run, Camp, Sleep? Repeat
The rugged trails of Pocahontas State Park became a crucible of F3 fortitude as the Ragnar Trail unfurled its demanding course over two relentless days. Two 8-man bands of F3 brothers, including the tenacious crew from F3 Roanoke, plunged into the wooded depths, each leg a visceral test of both sinew and spirit. The exchange points pulsed with nervous energy and booming cheers, a constant churn of muddy warriors slapping hands and red,green or yellow slap bands, and launching back into the fray, each returning with tales etched in sweat and dirt of hills conquered and obstacles overcome. The cloak of nightfall added a primal dimension, the solitary beams of headlamps slicing through the inky blackness as runners embraced the suck, their rhythmic footfalls a testament to unwavering resolve. The legendary Snuff, our self-proclaimed serpent sentinel, kept a watchful eye for any lurking copperheads, while the indomitable Dookie ventured into the moonlit gloom for his final leg, the eerie glint of deer and spider eyes his silent companions. Saturday witnessed a Herculean push towards the finish line, weary limbs somehow summoning hidden reserves, fueled by the unbreakable bonds of brotherhood and the tantalizing scent of victory. A few hard-fought tumbles punctuated the effort, gravity claiming victims as fatigued legs faltered on unseen roots. Sable spent his final yellow lap eating humble pies as he passed the camp walking when no one was watching. Our fearless captain Belay was “on” as he completed impressive sub 40minute lap times and helped to tether us closer to an ever increasing finish time. A hearty AO clap goes out to Tin Man, our venerable 50-year-old camping virgin, who, between fits of side cramps, laid down impressive lap times with a stoic grin and minimal sleep. The Ragnar Trail at Pocahontas was a potent forge of F3 fellowship, pushing each man beyond perceived limits and hammering home the enduring strength of our shared commitment. By the time the final runner crossed, any semblance of machismo lay vanquished in the parking lot, a testament echoed by the announcer’s booming pronouncement of FNG “Catfish’s” triumphant completion. With such a solid group and a chance appearance from F3 “Last Time” may the low hanging fruit of this Richmond native CSAUP garner more than 2 teams in years to come. Shall we stoke a rivalry with our Roanoke brethren to galvanize attendance. This AI aided back blast brought to you by team AYE AYE co captain Machismo for his spin on II and AI interplay. YHC is thankful for the brotherhood but also for a quiet bed tonight without bullfrogs, crickets, and geese.


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That’s 9 Happy
Two PAX intent on getting in some tough training met this morning for this weeks Graveyard Shift on location at Mt Midlo. After a loop around the pond we hit the hill. 9 times to the top, with a 30 second walk and a job back down each time. Final tally 4.4 miles, and between 500-600 ft of elevation change. Great work this morning. Big Rig and YHC are feeling good about our races coming up. Feel free to join where the training takes us next week. #graveyardshift on slack SYITG
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We Love the Smell of Wood In the Morning!

The Beaver Birthday Beatdown did not disappoint!!! Critics rave: “worth the gas to come out!” YHC was just finishing setting up the circus tent for a sum of 7 HIMs to take advantage of this lovely morning beatdown with lots of toys!
Warmarama – Mosey to the west octagon
- Deadman Hang
- SSH’s Arbitrary number IC
- Roscoe, Wilson, Fudd’s Wives
- Merkins 10 IC
- Arm Circles 7 IC Reverse 7 IC
Let the games Begin!!!
IPC Beatdown – Set a 5 minute EMOM -run a lap around the field – stop halfway around for 25 reps of the exercise dealt from the deck of pain – finish your lap and use remaining time to perform as many burpees as you can. 3 rounds included, •Merkins •LBC’s •American Hammers(2 ct). Last 2 rounds were to get in the guys heads. Choo Choo takes the win with 88 burpees!

Next Game – The Beaver Complex!

Numbers and Names!
Announcements and Prayer Requests: we’re planning to do an evening workout a bit closer in Richmond’s direction. We’re going to try Weds at Quinton Community Park maybe 19:00-19:45.
YHC closed us out in prayer and had a monster keg of coffee and cups for some post workout coffeeteria and attract some attention from the baseball folks trickling in.
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Team Work Makes the Boaty Dream Work
A solid 14-PAX showed up to see what nonsense their departing Doctor had in store, and of course novel oddity awaited them:
The THANG:
WARMERAMA
- Mosey onto the BBall court and circle up
- Welcome & Disclaimer
- The usual DTH top to bottom IC Reps
PAY THE TOLL
- En route to the fields, stop at the bridge for x10 Derkins and x20 Dips
THE AO FERRY
- PAX happily discover YHC’s Old Town Canoe awaiting them at the parking lot
- Two PAX get into canoe, everyone else lifts canoe to waste level and shuffles about 50 yards. Felt very much like a one-arm Farmers Carry with about 30-50 pounds.
- Circumnavigate the fields, stopping every 50 yards or so for a COP – Squat Jumps, NoCheat Merkins, DR.W’s, Lunges, Dancing Bears + Crab Cakes, etc
OVERHEAD TRIAL #1
- YHC directs PAX to lift canoe with just YHC inside up to shoulder level and carry about 30 yards – worked out just fine, very smooth ride, nobody died.
THE IDITAROD
- Line up canoe on the path adjacent to Field #1
- Three PAX in the canoe, about 6 PAX on the tow ropes, the rest pushing the canoe sides
- Canoe sled moved at lightning speed 100 yards down the length of the field
- Rotate positions and repeato another two rounds
HAPPY PECS
- Leave Canoe and go collect NTB’s extremely solid retaining wall blocks
- Circle up on your SIX and complete perfect coupon chest presses IC
- x2 rounds of 10 IC
- x2 rounds of 5 IC
OVERHEAD TRIAL #2
- Belay was our happy volunteer to ride the canoe at PAX shoulder level all the way back to the cars
COT:
- Counterama # 13 (+LIFO DK)
- Namerama
- Announcerama (see Below)
- BOM Prayer
Prayer Requests:
- DTH Family leaving 3/3 for 3 months medical mission trip in Papua New Guinea – prayers for final preparations and blessed travels – please follow along via Blog: http://hendersonsinmissions.blogspot.com
NMS: Final stretch before our 4th return trip to the Western Highlands of PNG. YHC is Q’ing a few other times this week so come on out to join the farewell fun. Blessed to have amazing brothers join me for some wild times in the gloom. Always new muscles discovered hauling a brother’s body weight around. And truly nothing stretches and strengthens us more than carrying our brothers’ weight – may that extend into every aspect of our lives! Yours AYE! ~DTH

SLED WOLVES AT WORK 
KING BELAY -
Frozen Triangle 2025: Pretty much the definition of completely stupid and utterly pointless.
Cold, rain, miles, and misery: the perfect combination for a CSAUP to kick off 2025.
Here is how it all went down:
20 Ruckers and a few straight through runners (Doozy and Big Rig) set worth, with the remaining 16 or so Pax joining Hitch for beatdown #1.
Hitch Beatdown (stretch session). Dude. Thank you. Hitch basically warmed us on under the amphitheater and did helped get us ready for the run.
Interesting side story: During the stretch session, a popping sound, followed by smoke came from Beaver’s head. Well, turns out his battery in the headlamp exploded. Damn dude!
Grabbed the flags, ran to Punisher in freezing rain. Runners arrived around 7 a.m. Had a few snacks and sips of Gatorade or Water. Ready for whatever NTB had in store.
NTB Beatdown aka the never ending fire bucket brigade: I saw the GrowRuck-style sandbags and started having GTE 47 flashbacks, but it wasn’t too bad. We were basically shoulder to shoulder, with our backs against the wall, in a squat position—handing over three bags repeatedly around the entire perimeter of the school (which took about sixteen minutes). One bag (sand-filled) was heavy as crap and became even heavier as it got waterlogged. The other two bags were not too heavy, and there were many guesses as to their contents (charcoal, Lincoln Logs, COVID spike proteins?).
Looking around at the cold and soaked guys, Rosie and I could tell people needed to keep moving…off to Mary.
Run to Mary was fairly uneventful, runners arrived around 7:45 a.m. Triple claps to the pit crew who had all the refreshments ready to go!
Beaver Beatdown: Triple check on the basketball courts. Runner to the fence and back, other Pax on merkins and sloppy donkey kicks. Next up, a very wet and cold Beast (all abs) on the tennis courts. I think this is where everyone’s hands started to freeze.
Everyone was eager to get moving, so away we went for the final stretch back to Dog Pile.
Runners arrived at Dog Pile around 8:40/8:45 a.m. and very much ready to get out of the cold rain. Everyone back by 8:50 a.m.
Numbers/Names.
Very cool to have an FNG brought out by Broadway to join the Pax today. Former Army and retired police officer. Murtaugh (Lethal Weapon) was the perfect name. Even at 54, Murtaugh is “not getting too old for this shit.” Please watch this classic clip from Lethal Weapon 2
Announcements (and sorry for rushing these, I was feeling pretty miserable):
- April Hike/Ruck with Rodeo Clown to support Make-A-Wish.
- Beaver invited guys to grab some grub at Taco Bamba
- And most importantly, Belay joins Team America as a US citizen in the next few weeks!
Ball of man. Wildcat took us out.
Hey – Big Thank you to everyone that showed up today, pushed through the weather and physical challenge of Frozen Triangle. Made me proud to see all the HIMs out there this morning.
And…HUGE thank you to the guys that volunteered to stand in the rain and make sure the participants had refreshments. Bulkhead, Cornbeef, Faceplant, Fudd, and UpChuck.
Everyone deserves a nap!
Stats below: Looks like runners go over 10 and ruckers just under 9.



