Tag: #CSAUP

Completely Stupid and Udderly Pointless

  • Some are happy he’s moving away

    Before Slider moves away to college he was encouraged to VQ on his last workout and took the opportunity to “thank” those that encouraged him. It was a little cooler than it has been recently but it was still another 45 minutes of the most intense sweat you can get!

    Slider led a mosey to the other side of the property taking a lap to wait for a few stragglers to arrive.

    Warmarama: Karaoke, Butt Kicks, High Knees

    • Arm Circles
    • Imperial Walkers
    • WW2 Snow Angels

    CSAUP: (Drop 10 Add 10) Starting from one end of the parking lot with 100 LBCs. Lunges to the next lines and then 20 merkins. Bear crawling to the last line and then 10 Side straddle hops. Run back to where we started and do 90 LBCs and 20 SSH this time, everything else the same. Iterated though until 10 LBCs and 100 SSH was reached.

    Mosey to Hillside

    Wounded warrior crawl up hill, then alternating with a partner one would run down the hill and do 3 burpees and run back while the other would do LBCs.

    Mosey back to start just in time.

    COT Prayers:

    • Slider as he goes off to college

    Announcements:

    • Convergence 9/21
    • Pickleball Tournament 8/17

  • Please Don’t Ride Over Faceplant

    Five runners hit the circle of vrroom today in the latest edition of Sunday Funday. Temperatures remained 70 and sunny. According to the lone rider intent on squishing Faceplant into the dirt, the following might have happened.

    South bank (Buttermilk), T-Pottersfield, North Bank, BTTVSF. 1x loop for most of us (6.5 miles or so).

    Anthrax x2 loops. If you start earlier, you get the trails to yourself, and you get to break all of the spider webs.

    Numbers, names, and YHC took us out.

    Announcements:

    Pickleball Tournament. This Saturday. 06:00 a.m. Forest Hill Park. Sign up in advance.

    Rumor has it no Dogpile due to Pickleball. Need a confirmation from Bootleg.

    August 21: My dad’s 100th Birthday. Come out and celebrate (and celebrate your own Dad). First Watch. 05:00.

    The Bridge has re-started due to the commitment of 7 studs. The Bridge is a ministry-led educational program for men coming through, and we hope out of, the prison system. It’s in Buckingham, Va.

    Each of the men below has agreed to organize others from his immediate workout area. Call this a nano-region or a micro-region or some other F3 nom de guerre of your choosing. It’s the guys you work out with regularly. These seven will organize you into a group to visit The Bridge twice a year. Simple enough.

    State Farm – Goyne Park
    Heist – Alamo
    Hardywood – Amelia
    Whitesnake – Gridiron
    Corned Beef – DaVille
    TYA – City Proper
    UpChuck – Tuckahoe

    BTW, someone asked YHC, “Where are the other areas?” Great question. Candidly, if you don’t see your area represented, you can be the guy to lead, all you need to do is step forward. We can expand our investment almost limitlessly (up to 52 weeks/year). “F3’s mission is to reinvigorate male community leadership.” Here’s an opportunity to work with F3RVA’s finest on a mission to help other men. Let’s go!

    UpChuck spits the bit.

  • The Second Annual Homegrown (you get what you pay for) Half (& 10K + 5K) 

    The long awaited weekend arrived without much fanfare. Just a bunch of blokes and a single lass gathered early at a bustling Robious Landing Park, while YHC & Rosie pulled in just in time (after a prolonged morning of sign placing and water station setup) to hit the roads at 6am. 

    This is what it looked like:

    To make up for the new routes that reduced altitude gain, the Pax were asked to Bernie Sanders Twin Team and make it a proper CSAUP. Few felt obligated, so compliance was limited. SHAME! 

    The weak link for the day was the signage:

    • The meandering routes through multiple SOJ neighborhoods caused a bit of turmoil. 
    • And despite the well-intentioned directional guidance via distance-colored signs, YHC planted them with one post instead of two, causing them to swivel and point in random directions throughout the course. 
    • Finally, the Pax was forced to navigate a complicated signage landscape; choosing their adventure between the F3 Homegrown races, Dragon Boat Racing, and a Crab Feast put on by the American Legion. 

    Everyone made it back to the flag so we’ll consider it all a success. 

    A special thanks to all of the helpers: 

    • Snacks & Breakfast: Gumbo
    • Route Masters: DTH (5K), Chaplain (10K), Boberry (1/2) 
    • Water Donation: Honeymoon
    • Setup & General Guidance: Rosie

    And the finishers:

    • 10K – Mudslide, Wedding Singer, House Party, Katniss, Lighthouse, Gypsy, Chaplain, Pacer
    • 5K – DTH, Rosie, Corned Beef, Broadway, NTB, ChooChoo, Banksy, Spit (x4 kids), Greg (FNG & Friend of ChooChoo) 
    • 1/2 – Doozy BoBerry, Anthrax, Tobit, Rosetta, Hardywood, Gumbo, Big Rig
    • Other: Don Draper – 9 miles, Christy – 10 miles

    We didn’t do a COT since each race group finished at different times so the FNGs weren’t named (Christy & Greg)… but it was a jolly good time had by all, so thanks to everyone for making it out.

    Let’s do it again next year!  

    Prayer Request:  My dad’s birthday is (was?) Tuesday, August 3rd, and it’s the first one without him. I’d definitely appreciate a few thoughts and prayers as I make my way through the week.  

  • BLOWING BUBBLES

    3 Wise men showed up for Holy water 2.0. We added some things, changed some things, and had some fun. 99% of the activities were in the water. This is a full pool activity OTB.

    Warmarama consisted of various laps with different strokes to get warmed up.

    The Thang: started out with a triple set dumbbell curls, butterfly’s, squat thrusters, and other motions under water while someone is doing pull-ups on the diving board or muscle ups on the side of the pool. The timer was under water walking with dumbbells at the bottom of the 5ft area. Our 1% out of the water was flutter kicks on the edge of the pool. More 25 meter laps with the weights under water or a rifle carry run in the water with a 30lb plate. From here we went to the deep end for deep water recovery. Swim to the bottom to recover a 10lb or 15lb weight and using just your legs swim to the surface and back to the rope line.

    THE MAIN EVENT: DROWN PROOFING. Beat It brought the goodies and we worked on water confidence, breathing, and understanding our levels of comfort with drowning. Focusing on sinking and floating to the surface in between breaths.

    All in all this is a great low impact recovery workout that you can adjust to any level of difficulty. Modify as needed, the next one is scheduled for the 18th and depending on overall interest I could check availability of more dates. BIG THANKS to Beat It for bringing the ideas, equipment, and motivation. BIG THANKS to Big Rig for bringing the energy and savagery.

  • Surely, Someone Will Show for The Main Event

    ONE Pax posted at The Clinic, Rock and Roll version, with full servings of all three S’s of The Clinic: solo, steamy, sweaty. Temperatures remained 70 and sunny. According to the two 8-year olds playing full court hoops with 8 guys in their 40s/50s, the following might have happened.

    Mosey to the edge of the parking lot for the COP.

    YHC was fully stretched, so quick round of SSHs, squats, and other minor exercises to get the blood flowing.

    Going solo, YHC opted for a decent run (YHC’s version of “decent”). YHC estimates 5 miles. Initial route was back to the asphalt trails, then left onto a dirt track that ended at a closed bridge (purple ball trail?). From there, take a dirt track along the lake. YHC must have been the first runner/walker of the day based on the number and intensity of spider webs. Eventually, the track intersects one of the asphalt trails. Keep to the left, eventually passing a super cool archery course. Who knew? Continue past picnic areas, beach volleyball, and onto the pickleball / tennis area. Continue around the entire loop back to the flag. Check the time, and then do most of that again. Say hello to the nice folks walking (unbelievable numbers of people use the walking loop), avoid the aggressive dogs, and inhale the second hand marijuana smoke of a very nice man with two pit bulls and some sweet dreads. All in a morning run.

    Back to the shovel flag, and a few minutes to spare for more stretching and some standard F3 classic exercises to round out the hour.

    Number, name, and YHC took himself out.

    NMS, Round 3: another AO left unguarded, this time it was Rock and Roll. With a new Q. Who is a first-time PAX at the AO. And, with that, the right to Q anytime YHC shows up going forward has been invoked in perpetuity. It’s been 7 years since this happened. But, never 3 times in one day. YHC basically owns SOJ now.

    Even Omar / Renaissance was not around.

    That said, the walkers in the park are super nice. They do, however, look at you with a crooked eye when you run the main road / loop counter-clockwise. People who smoke in church don’t draw those types of stares. I guess YHC is not in Kansas anymore.

    And, it’s fair to say that Fart Sacking F3 and just attending the Latino Market is fully encouraged. That’s an AO YHC will be back for.

    UpChuck spits the bit.

  • If I Own Morning Wood, I’ll Guess I’ll Own Broga, Too

    ONE pax looked left, right, and left again before crossing over the walking path to do a few minutes of Broga, solo-style. Temperatures remained a constant 70 and sunny. According to two bucks (6 point and 10 point, YHC guesses who watched YHC on the prior run), the following might have happened.

    Stretch. Stretch right. Stretch left. Chest stretch. Back Stretch. Leg Stretch. Other Leg Stretch. And, so forth. No shivasavan today. YHC didn’t want anyone calling 911 when they saw a sweaty, slightly overweight guy laying down in the parking lot, alone.

    YHC notes: If the PAX desire to increase their feelings of self-importance, do Broga in a mostly-deserted parking lot during daylight while others walk by. Bystanders will watch you.

    Number, name, and YHC took himself out.

    NMS: 6:30, and still…zero PAX. That’s a second AO left unguarded / unattended in one day. With a new Q. Who is a first-time PAX at the AO. And, with that, the right to Q anytime YHC shows up going forward has been invoked in perpetuity.

    As YHC mentioned in the Morning Wood BB, YHC thinks maybe 2016/17 or super early ‘18 was the last time we left a PAX to Q a new-to-them AO alone. Heaven’s Gate!

    I guess I can Q it anytime I want now.

    UpChuck spits the bit.

  • White Dashed Line Express

    ONE Pax lined up at the start of a steamy morning, Rockwood Park-style, for the latest edition of The Clinic Morning Wood. Temperatures were 70 and sunny. According to the walkers sauntering counter-clockwise around the loop, the following might have happened.

    Arrive 5:45, having scouted the AO on Friday. Proceed to the new meeting spot. Plant the flag.

    5:50. Stretch.

    5:55. Listen to the crickets. Stretch.

    5:59. Really? Not one guy? No worries. The Clinic takeover has begun.

    6:00. Run the loop. Start with the Solid White Dash loop (or, YHC thinks that’s the one).

    Route: Head from the parking spot along the gravel driveway-ish thing to the second entrance gate. Stay on the asphalt path, dodging minor fallen branches. Eventually, arrive at the Nature Center. Continue on various permutations of the asphalt paths and / or the park look until 6:25.

    6:26…arrive at the shovel flag.

    Number, name, and YHC took himself out…

    NMS: It’s the Homegrown Half day, but still…zero PAX? That’s an AO left unguarded. With a new Q. Who is a first-time PAX at the AO. And, with that, the right to Q anytime YHC shows up going forward has been invoked in perpetuity. This does not happen often (probably, it should never happen). But, given how often YHC hits Morning Wood (1st time), it’s a good little spot. That said, YHC thinks maybe 2016/17 or super early ‘18 was the last time we left a PAX to Q a new-to-them AO alone. YHC will look for the old BB. Heaven’s Gate or Green Acres in DaVille, if memory serves.

    UpChuck spits the bit.

  • DeadPool and Wolv… No, just McBig Rig

    Party of 2 for Premature Acceleration at Goyne Park. Pool Boy beat me to the punch today as I stayed in the fartsack for a few extra Zs. I was about 10 minutes late, but Deadpool (Pool Boy’s alter ego) got the party started without me.

    The workout today was provided by Boberry, who opted to smartsack as he was a little under the weather yesterday. Hopefully, the rest day will do him good.

    It was fairly simple.

    25 merkins, then run one half mile. Repeat for 45 minutes. With one catch, each half mile needs to be faster than the previous one.

    There were some modifications but we both got a good early burn in. Luckily there weren’t any pull ups, as we got ready for State Farm’s total beatdown!

    Props to Pool Boy who continues to push himself. This was his first Triple Workout and he brought it to the very end!

  • Florida is a different kind of 70 and Sunny

    63 HIM showed up for the 7th Annual Patriot Games.

    Warmarama: drink some water

    The Thang:
    1776 Yard Run (1.01Mile)
    100 Merkins
    100 LBC
    100 Moroccan Night Clubs (They do these on 1 leg)
    100 Pullups
    100 Squats
    100 Mountain Climbers
    100 Plank Jacks
    100 Lunges
    100 Overhead Claps
    100 Dips
    100 Leg Scissors (Flutter Kicks is a better term)
    100 Step ups
    100 American Hammers
    100 Shoulder Touches
    100 High Knees
    100 SSH

    100 Yard Bear Crawl
    76 Burpees

    NMS: It was great to be down in Fla and attend my 1st Down Range CSAUP. This was Completely Stupid and Utterly Pointless. 63 HIMS showing up knowing what they were getting into… Awesome!! and 2 FNG’s.

    1.5 hours to complete. There was an option to split with a partner, YHC did not see anyone split, everyone was all in. It was a great motivator.

    Oyster

  • Real Feels of +everything

    90 in the Shade for our Warmarama at the Crossing tonight with 5 renegades looking for a beat down from Chaplain and Meatball splitting the Q.

    Mosey to the Portico: SSH, Copperhead Squats, Helicopters, Dead Man Hang, Plank Streches, Merkins,

    COP #1: Bernie Sanders into Karaokes up and back from the South Corner into 3 Sets of 10LBCs >or + 2 Burpees.

    COP #2: Indigenous Peoples Murder Gorilla with American Hammers up the Grassy Hill!

    COP #3: “Compounding Pentagon”; 10 LBCs then 10 LBC +10 Hand Release Merkins, then 10+10+10 Bobby Hurleys, 10+10+10+10 SSH, 10+10+10+10+10 Merkins. Reverso with 10 of the called exercise at each of the Pentagon Points.

    COP #4: Leg Buster Square Circuit: Lt. Dan’s, Crawl Bear, Flying Monkey Humpers, Fwd Straddle Hops.

    COP #5: Incline/Decline; Merkins, Carolina Dry Docks, LBCs, Squats to time.

    Announcements of Convergence 7/4 @ Forest Hill Park and a VQ from @woodsman in 2 weeks. YHC ended the evening with a dip in the “James” to cool off!