Tag: #CSAUP

Completely Stupid and Udderly Pointless

  • SOJ Conquers IPC Wk1

    A pumped up gang of mighty men converged at NoToll this morning to take on Week 1 of the Iron Pax Challenge. Along with the famed clipboard, DTH upped the gadget game with a whiteboard detailing the routine and Bluetooth speaker sounding off the EMOM timer. Here’s how SOJ set the pace for F3RVA:

    The THANG:

    WarmUp:

    • Mosey to the lush field and circle up
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • YHC demonstrated and led a few reps of each exercise in the planned routine

    IronPax Challenge Week 1:

    • EMOM (every minute on the minute), complete x3 Burpees, and meanwhile complete the following:
    • x50 HRRM’s (both hands off ground at bottom then one hand off ground at top of each merkin – we did a shoulder tap)
    • x100 Leg Raises
    • x150 Jungle Boi Squats (deep squats with touching both hands to ground between feet, then raised overhead with jumping feet off ground)
    • x200 WWII’s
    • x250 Lunges (single count)
    • Scored for individual Elapsed Time

    Cool Down:

    • Variable Mary and stretches

    Mosey BTTF for COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Impressive performance again from the SOJ pax with times ranging 21:36 to 36min. Tclaps to Fresh Prince, Don Draper, and Rosie setting the pace at something akin to a blur. The burpees every minute were annoying, but ultimately became a respite from the relentless pain of the gazillion routine reps. Don’t know about the rest of you but YHC has been wobbling around on spaghetti legs this morning! Also Tclaps to a few guy who did not let their form waver despite the high rep count (among others, YHC noted Snuff and Florence really honoring the form) – you may have come up with slower times, but you guys are winners at an entirely higher level!!! The IPC is really a powerful exercise of the F3 You-versus-You model — it really doesn’t matter what your ultimate finish time is, if you pushed yourself hard to do your best, then you are reaping what you sow. YHC really appreciates how many of you guys are stepping up to do the IPC this year – CSAUP sucks, but sure as hell is a lot more fun with you guys alongside! All my respect, YHC, DTH
  • F3 Iron PAX (RVA Style)

    F3 Iron PAX (RVA Style)

    It’s that time of year again. Not only a time where the leaves change and the smell of pumpkins and their related spices are omnipresent. No, YHC is referring to the F3 Iron PAX challenge. This a challenge is amongst F3 nation. A chance to push and better yourself while talking some smack along the way.

    Dr. Try Hard and YHC will attempt to lead the challenge in RVA this year. It will take place the first 4 weeks of September. We will hold it at NO TOLL each week, same as usual, Tuesdays at 5:30am! If there is a requirement for weights, a track, or pull up bars we will hold it at a different AO as needed. No need to change what you do! Just post at normal days/locations. Changes and any new info will be posted on Slack.

    The pre-blast from F3 Greenwood is below which explains it a little more. Use this to sign up and rep F3RVA. (RVA is an option for region when you sign up).

    https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/

    Also, if this still seems Greek to you search the youtube for “f3 ironpax challenge” and it shows the explanation videos for previous years challenges.

  • SOJ Inaugural PuppyPile

    An extraordinary THIRTY gloom warriors posted this morning to our SOJ inaugural PuppyPile at NoToll, with a few brave men outnumbered at least 3-1 by a veritable herd of adventure-energized 2.0’s! An entirely intimidated DTH noted perfect conditions – sunny, 70 degrees, 0700 – and off we went!

    The THANG:

    Basketball Court Warmerama COT:

    • F3 Welcome & Disclaimer
    • SSH x10 IC
    • DQ’s x10 IC
    • Copperhead Squats x10 IC
    • Merkins x10 IC
    • LBC’s x10 IC

    Playground DORA:

    • Partner/Team Up
    • Running partner runs to top of playground ramps, slides down, and returns to teammate(s)
    • Stationary Partner(s) complete:
    • x50 Merkins
    • x100 WWII’s
    • x150 Monkey Humpers

    GUTBUSTERS:

    • Mosey to pavilion (carry smaller kids)
    • En route transfer bricks from the DTH-mobile to the Field
    • Circle up at the Pavilion
    • Play the Ghostbusters theme song – SSH to the beat, then drop for a Merkin whenever “Ghostbusters” repeated

    Bears & Bricks:

    • Mosey back to the Field
    • Split into 2 teams
    • As a team move your brick pile from the side of the field to half way out, then back again
    • Dad’s Bearcrawl with Bricks in hand and a 2.0 riding on their back wherever possible

    FRISBEE FIVES:

    • Frisbee is thrown by a 2.0, first kid to get it calls an exercise for the PAX to complete x5 reps, then that 2.0 get to throw the frisbee
    • Lots of merkins, squats, burpees, and sit-ups called

    Slip-n-Slide:

    • Hardywood rounded up the gang and had everyone doing Merkins, Squats, or Sit-ups while everyone took at least one turn getting their best move on the slide

    Mosey BTTF for COT:

    • Counterama # 30
    • Namerama
    • YHC took us out in Prayer

    NMS:

    • Holy moly, and I thought regular F3 workouts were fun! This was AMAZING!!! Such great energy this morning with all the 2.0’s absolutely tearing through the exercises. Many thanks to Seadoo for bringing a speaker (which YHC had forgotten) so we could do the Gutbusters musical number, and of course hats off the Hardywood for bringing that awesome Slip-n-Slide back out for our grand finale today. Also big shout out to the Honeydew Crew who policed up the bricks after COT. Not surprisingly, the watermelon was a huge hit, and YHC is thinking we’ll be seeing more of the watermelonorama for YHC’s summer Q’s to come. And keep tuned – we will be doing this again in August! SYITG!
  • WINTER TOUR – 2020

    WINTER TOUR – 2020

    It’s no surprise that some of us tend to fart sack a little more during the winter months.   Let’s change that for 2020, with a challenge  to kick off the new year with a visit to all F3 RVA AO’s.

    The 2019 RVA summer tour had 14 finishers can the Winter Tour beat that?  Can you?

    Once you complete the 2020 tour, you will have done the following:

    • 16 bootcamps
    • 7 runs including a trail run and evening run
    • 2 Kettle Bell workouts
    • 1 bike ride

    The Challenge starts on Wednesday, January 1, 2020 and ends Saturday April 4th.

    Summer Tour:   101 days
    Winter Tour: 94 days

    To Sign up, Click here.

  • Bear Creek 2019

    8 PAX made their way out to Cumberland county to take on the Bear Creek 10 miler. Between bonus miles, first trail race, and gender inclusive shirt logos a good time was had by all.

    THE THANG: Arrive at Bear Creek State Park in 22 degree weather. All PAX meet up and freeze up until start. All PAX complete 10 mile route, 2 PAX opted for extra loop of additional mile.

    NMS – Overall success with no runners injured or lost during the race. The several fast runners took a wrong turn in mile 2 and ended up with a mile loop. Saab and Ollie were in that group. Saab took a branch to the forehead and was sporting a nice scrape post race. Tobit stayed on the course and ran a solid race for his first time out at Bear Creek. Mouse Trap chose to pop his race cherry (he’s never even run a 5k) with a difficult 10 mile trail race. TYA was his steady self and Bootleg ran a solid race. Once the sun got up things warmed up and conditions were perfect.

    Cookout after was great as we scored the back porch of the main building. Burgers, brews, and Brunswick stew perked this PAX up. No Lab Rat Bog this year. Drive back topics included diverse topics of self-driving cars, alternative lower half CPR, and low set vaginas.

    Good time as always and great practice for spring trail races coming up.

  • Running in Circles

    26 PAX and several other M’s and family members posted for a circular run around Forest Hill park.

    Weather was perfect at the start and through out the day with lows around 38 and highs around 50. At the start, there were 18 who launched for the first loop, 8 others joined in along the way and did at least one loop. At the start of loop 3 we were down to 9 starters, at 4, 7 starters, at 5 4 starters, at 6 3 starters at 8 two starters.

    It was a great event with lots of personal bests along the way. A few notables. Crikey who had never done more than 9 miles in a day put in four strong loops and wanted to do a fifth but was vetoed by Mom. He was strong all day and did awesome. Kevin (FNG) was pumping in 40 minute laps all morning long. Since he was a new guy, I was curious about his running history. I asked what the furthest he had ever run was. His response, today. His previous furthest was a half marathon in Richmond two weeks ago. Saab spent sometime later counseling on leveraging his running skills in ultras in the future.

    We had a lot of guests for loop four. Honeydo’s 2.0s posted for the fourth loop. EF Hutton and his 2.0’s arrived and my 2.0, Herbie, joined in. All the young ones performed well finishing there loops. Carabeener, Honeydo’s daughter noted that the 4 mile loop on the trails was far harder than the UofR 10k the previous day. Only person to have difficulty navigating the trails was Herbie, she got lost on the loop twice and put in a little over 5 miles for the four mile loop.

    Final talley of laps

    1. Offshore, Sally, Honeymoon, Carabeener, Pit Stop, Wicked, Herbie, EF Hutton, BB-8, Llama, and Flipper.
    2. Bogey (chapel Hill), Hardywood, Sippy Cup, Ezer, and Lugnut
    3. Ben and Dan
    4. Honeydo, Crikey, Jeff
    5. Saab
    6. None
    7. Kevin
    8. TYA and Shakedown

    Until next year.

  • The Most Merkin Conquest

    The studliest and craziest eight gloom warriors in all the land posted to The Forge this morning to win back the Most Merkin Banner. With a minimum of 860 to beat the Mary boys, and the pressure of Mudface and his Anvil men competing this AM for the same honor, DTH felt compelled to pull out all stops… as follows:

    The THANG:

    Light Pole Warmerama

    • Mosey toward school, completing x10 merkins at each light pole
    • Running total = 80

    Seven of Diamonds

    • Stop in bus loop to complete merkins at each corner of the Diamond
    • 1 Round completed (7/14/21/28/21/14/7)
    • Running total = 192

    21’s Top Half

    • Mosey to the soccer field
    • Complete descending reps on either side of field from 21 down to 10
    • x21 Werkins, x20 Carolina Dry Docks, x19 Werkins, x18 CDD’s (etc)
    • Running total = 378

    Amphitheater Ascent #1

    • Mosey to Amphitheater 
    • Complete x5 Incline Merkins on each of x7 steps, run around side to bottom
    • Complete x5 laps
    • Running total = 553

    Merkin Beast

    • Mosey back to soccer field
    • Complete x6 reps at each of 6 Beast points crossing field and back
    • Round 1 – Standard Merkins
    • Round 2 – Chuck Norris M’s
    • Round 3 – CDD’s
    • Round 4 – Werkins
    • Round 5 – CDD’s
    • Round 6 – Standard Merkins
    • Running Total = 769

    Amphitheater Ascent #2

    • Mosey back to Amphitheater 
    • Complete x5 Incline Merkins on each of x7 steps, run around side to bottom
    • Complete x5 laps
    • Running total = 944

    The Grand Finale

    • Mosey around the back loop dropping for x10 Merkins at each of 20 light poles BTTF
    • Final Total = 1144
    • Total Distance = 2 miles

    COT:

    • Counterama #8
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • Whew! Over a thousand!? In my best Hardywood exclamation – Are you kidding me?!? That was AWESOME!!! So proud of these guys’ effort this morning. And special thanks to Don Draper for joining us for over a thousand squats, as a recent injury is keeping him from the merkins. Whatta stud! (granted he wont walk straight for a week) #CSAUP4LIFE
  • 11/21 – Most Merkins Challenge at the FORGE

    11/21 – Most Merkins Challenge at the FORGE

    Brothers – DTH will be Q’ing a Most Merkins Challenge at the Forge next week (11/21/19). The number to beat is 859, so shooting for 900 in 45 minutes. Yes, it will be difficult. Yes, CSAUP is what we do. Join us if you want to add to your November Merkin Challenge numbers…or if you crave Venison Steak…which will be rewarded to those men who complete this Challenge with DTH.

    [NOTE: There will be an alternative Q leading a standard Forge beatdown for those unable to join the madness]

  • Down Range, Missionary Style

    Guatemala Medical Mission Trip 2019 – After a long clinic day in a remote jungle village, then a harrowing 4×4 trek across flooding rivers (had to tow the van stuck mid-river on one of them), we finally arrived back at the hotel and Seadoo joined YHC to cool off in the pool before dinner. No sooner had we arrived but the heavens opened and we swam a few laps while thick cold rain pelted us from above and drowned out the mumble chatter. YHC suggested a little Dora action might be fun, and Seadoo readily agreed. No sooner had we started but one of our translators, a young Guatemalan man named Danny Harrera, came out to the pool and watched us with that “whatever you’re doing looks awesome” look – so we naturally invited him to join us – and he jumped right in! So here’s how a few regular guys, thrown together with God’s perfect timing, chose to plant the F3 Flag on virgin Guatemalan soil…

    The THANG:

    COP #1 — Dora 1-2-3

    • Alternate swimming the length of the pool & back, while the following exercises completed:
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s

    COP #2 — Triple Check

    • Dips, Flutters, and “Wet” Seal Crawl around inside circumference of kiddie pool – 30 yards of walking yourself by hand (legs dragging behind) in 1’ of water

    COP #3:

    • Hold Al Gore while providing F3 Welcome & Disclaimer (…better late than never)
    • Plank for Tempo Merkins
    • x10 Carolina Dry Docks IC
    • Holding plank, reviewed F3 Core Principles and then completed more Tempo Merkins, invoking a Swirly-style HOLD IT at the bottom each time! 🙂
    • APD’s x10 IC
    • Imp Walkers x10 IC
    • Crab Cakes x10 IC
    • Dancing Bears x10 IC

    COP #4 — Poolside Elevens:

    • First side – lift body up out of water pressing hands down on edge of pool…like vertical merkins
    • Second side – legs up on edge of pool performing sit ups for chest to touch thighs
    • Swim between sides of pool

    COT:

    • Counterama #3
    • Namerama (FNG Pacifico, 37yo)
    • YHC took us out in Prayer

    NMS: 

    • Life can be exhausting, and you might think that you deserve a little relaxation at the end of a hard day of work… but sometimes giving your body a good whipping is the best way to release stress! …especially in the pelting rain, especially with F3 brothers, and especially when you’re full of the joy of the Lord serving on a missions trip. But what really made this workout special was Pacifico, who didn’t hesitate one bit to jump in and try something entirely weird and exhausting, with guys he barely knows. And the COP was powerful! It felt great to share with him the essence of F3 which is such an integral part of YHC’s life now. May God grant Pacifico the desire to ignite F3 Guatemala! 

  • Merkin CIVIL WAR

    Whistling dixie, YHC gathered 12 studly southern gentlemen around Old Glory to enlighten them of the coming battle. A nation divided against itself can not stand, so terms were set yesterday following WDog that North and South would compete in plank position – the most merkins in 45min wins the day. The SOJ Rebels to be led by DTH while the Yankee Aggressors at 45MOM would follow the flamboyant banner of Hardywood. Here follows the true accounting of how a few good Southern gentlemen gave life and limb for the honorable cause of claiming merkin victory…

    The BATTLE:

    Start with x30 standard Merkins OYO

    Mosey to COP #1:

    • Run down Love Hill completing x10 Merkins at each light post, ending up at the culdesac (x140 merkins total) – arm circles for the SIX
    • SSH x15 IC
    • x5 Werkins IC (x10M)
    • DQ’s x5 IC
    • x5 Ranger Merkins IC (x10M)
    • Cherry Pickers x5 IC
    • x5 Diamond Merkins IC (x10M)
    • DR W’s x10 IC
    • x10 Merkins OYO

    Mosey to COP #2:

    • Run back up to the Shovel Flag completing x5 Merkins at every light pole (x70 merkins total) – arm circles for the SIX

    Mosey toward the other side of the AO, stopping twice to complete x10 Merkins

    COP #3 at the Soccer Field:

    • Modified Merkin Beast — Start with x6 Merkins at each quarter of the field 25/50/75/75/50/25 (x36 per round), then for consecutive rounds add 2nd exercise following the initial x5 merkins:
    • Round 2: x6 M, x6 SSH
    • Round 3: x6 M, x6 Monkey Humpers
    • Round 4: x6 M, x6 2-ct Flutters
    • Round 5: x6 M, x6 Squats
    • Round 6: x6 M, x6 LBC’s
    • Beast Merkin Total = 216

    Mosey to Amphitheater for COP #4:

    • Complete x5 Incline Merkins on each step going up, box jump up each step between merkins (x25 Merkins)

    Mosey the long way BTTF:

    • Going around back loop, stop at each light pole to complete x10 Merkins, audibled after x4 light poles to complete x5 merkins each consecutive pole 
    • From end of AO on side walk, mosey BTTF stopping every 30 yards to complete x10 merkins (at one point x9 merkins completed to even up the numbers)
    • Lunge the last 50 yards to flag, completing x10 Merkins every x10 steps …ran out of time right after completing x660 merkins total!!!!

    COT:

    • Counterama #12
    • Namerama (all vets)
    • Announcerama (see Comments)
    • FRESH PRINCE took us out in Prayer

    NMS: 

    • VICTORY! VICTORY! VICTORY! The North has waved the white flag of surrender having completed an impressive, yet insufficient, 586 merkins in 45 minutes. The FORGE men stand victorious, with arms held limply at their sides, having won the day with 660 merkins in 45 minutes. THIS is what F3, in all its CSAUP glory, is all about!!!  DTH extends the invitation to any other AO that wishes to try their metal against the FORGE men, for a head to head 45 minute competition of their choosing. Or at the very least, attempt to complete more than 660 merkins in 45 minutes, and claim the F3RVA MOST MERKINS banner that the DTH Forge Flag will now be boasting. SYITG! ~DTH