Tag: #CSAUP

Completely Stupid and Udderly Pointless

  • A 5am Meatloaf Massacre

    Big Rig: I just did a run, let’s do a workout on Saturday

    Boberry: Ok sure , as long it’s not the Cindy 500

    ….. somehow this turned into a doing another ironPAX workout 🙃 … we tried to get other people to post but no one answered the call this time… more likely they were all smarter than us 😂

    here’s the Thang

    Week 2 – Meatloaf’s Massacre
     4 Rounds

    10 Manmakers
    20 Overhead Presses
    30 KB Swings
    40 Goblet Squats
    50 Incline Block Merkins
    1600 meter run*
    *rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 will be 1,200m. Round 3 will be 800m, and Round 4 will be 400m

    running low on time so we had to cut the 800m to 400m. Other than that it was completed as stated.

    This one shall be known as the Cindy 250. Tough but nothing touches the Cindy 500… ironPAX is coming soon. Let’s go!!!!

  • Cindy 500 versus The Hardest Mile

    They both suck!!!

    Hardywood said that growth comes in the rough edges, not in the comfortable middle. There’s nothing comfortable about The Cindy 500. An Iron PAX challenge from last summer, YHC suggested we do one of those challenges from last year to State Farm and that was the first one he fired back.

    Holy smokes what a burn! Nothing like lifting a cinder block over your head a whopping 200 times! And that’s not even half the workout! And the grip strength training was not something that was anticipated either.

    Great to have Hardywood make the hike from Amelia, although not a big surprise, as he’s a fan of the hard stuff. He’s doing great things, having just started a new region in Amelia!

    Great work by all the PAX, and some of them even endured Rosie’s 9 year anniversary Q immediately after!

    Come to Horner Park tomorrow (3-6pm) for an SOJ Deep South 2nd F event!

    YHC was blessed to lead!

  • Big Rig’s Fun Run

    8 gazelles loped along the 2.5mile route Big Rig had laid out for Phase 1 of the CSAUP. Great way to see the surrounding area, and a proper warm-up for the pain that was about to ensue… LFGO!

    • Run up Ecoff to bank
    • Run Back
    • Around the school
    • Around the track
    • 2.5miles, 5 minute break

    head to pull-up bars for Phase 2 of the CSAUP.

  • McGruff changes his name to “Dogman”

    YHC was absolutely amped to have a crowd of 20 (including an FNG) to cap off the 1-year F3-Versary/ CSAUP. Really amazing to see the fellas make the trip for part/all of the triple dip of pain we went through this morning. As an ode to the GTE fitness tests and various armed forces PFT’s, YHC decided a little team competition for 2 minute maximums was in order. The shady math by Big Rig’s team came up with something like the following…

    • Warmarama: (Lower Lot), Disclaimer, Various IC Warm-ups, F3 Mission, Principles, Pax Plank/Name circle
    • NOTE: IF YOU SEE MCGRUFF – PLEASE ADDRESS HIM AS DOGMAN GOING FORWARD. Hilarious joke to ask Cookie about. Know your PAX’s name!!!
    • Team-Up: Team State Farm vs Team Big Rig
      • 2 minute Max
      • Team score – SF/BR to tally scores after each round
      • GOOD FORM
      • Each Round Loser – 10 Burpees, Winner – 10 easier Xos

    TABULAR ANALYSIS BELOW!

    Even after verifying the math it DOES seem to appear team Big Rig edged out 3 winning rounds vs 2 rounds for team SF. Form may have been suspect… 😉

    PAX – TEAM Big Rig1 – HR Merkins2 – Hill Bernie3 – Polesmokers4 – Sideline Sprint5 – Burpees
    Big Rig59675828
    Orange Crush53853841
    Heist58979930
    Dealer (63 1st rd)41750928
    Broadway25647925
    Futon41670829
    Woodsman40658825
    Yeehaw46958828
    Swoop50971930
    Boberry40679825
    Total Reps4537264084289
    PAX – TEAM State Farm1 – HR Merkins2 – Hill Bernie3 – Polesmokers4 – Sideline Sprint5 – Burpees
    DTH561178943
    State Farm52657834
    Sable42845921
    Shawn/FNG – Pool Boy6362549
    Warby45677820
    Rudy59977839
    Purple Rain49873826
    Crabgrass44763727
    McGruff45875829
    Cookie38960821
    Total Reps4937863077269
    • Names, Numbers
    • Welcome FNG – “Pool Boy” – Shawn works with Big Rig at Xcel and is a diesel tech. His wife is president of their community pool, while banana hammock was a close second, “Pool Boy” for the win! Excellent work today brother. Post again soon!
    • Announcements
      • Saturday May 25th – Big Rig leading “The Murph” at Rock n Roll, 7am
      • Monday Memorial – 7am convergence at Tredegar Iron Works
      • June 2nd – Family Day – Contact Swoop
      • June 10/11? – Contact DTH/Snuff – backyard pool 2nd F fun
    • YHC took us out in prayer – love and protection for those traveling/celebrating memorial day
    • Note: Over $250 raised for Team brightside! Likely more once the matches start rolling in. Freaking love it!

    2nd F – Coffee and Donuts on the tailgate!

    NMS: My body is thrashed but my cup is full! Thanks again for those HIM’s who came and traveled the 20+ minutes to our little area for a good beat down. Particularly proud of the 8-9 who made it for the triple decker 4:30am run, 5:00am pull-ups, then the finale bootcamp. Special shout out to Big Rig for helping plan this, and happy to have your co-worker Pool Boy finally make it out! Been a transformative year for me, I really hope we all remember that feeling so we can spread this group to the men that need it. An honor to lead this morning. SYITG.

    -State Farm

  • Tall Freaks

    Phase 2 of the triple decker CSAUP! After smashing a 2.5mile run at 4:30am, these 8 Swoldiers (including 2 tall freaks) paired up for some nasty morning wood around the pull-up bars. My hands/grip hurt and I can barely type. Worth it! Here’s what the Bermuda time travelers tackled…

    • Warmarama: Arm Circles, Michael Phelps, Shoulder Opener, Hollow Rocks. PARTNER UP
    1. Escalate Up (1 then 1, 2 then 2… Restart after burnout) – 5 minutes
    2. Hangman Gauntlet (Hang Up to fail, down to fail while partner in Elbow Plank) – 6 minutes
    3. Partner Assisted (Max Reps, 3 sets each)
    4. Toe Touch Dora (Toes to bar), 100 EA (Partner Does SSH)

    Called time to get our tails back to the flag for the 1 year beat down party! Great grip and pull-up strength exhibited by these HIMs.

  • A Double Q made us Croak!

    On a muggy evening, as the sun dipped below the horizon and the air hung heavy with humidity, seven intrepid souls embarked on a mission to conquer the realm of fitness. Without a talked about synced plan, Meatball and Chaplain embarked on a “Double Q”.

    Warmorama: Chaplain led us out on a Mosey to the storage containers on the east fence line and in cadence… Side Straddle Hops, Copperhead Squats, Cherry Pickers, LBCs, Flutter Kicks, Heels to Heaven, Dead Man Hang, Toe Taps. #switchtheQ

    COP1: Indigenous Run around the church. Last Man drops to do a Burpee and then catches up to the pace. Each HIM did this 4-5 times,ish.

    COP2: 11s with Side Straddle Hops on each side, Carrying #Coupons 1 out of 3 lengths.

    COP3: 4 Corners Prostitute Style. 5 Merkins, 10 LBCs, 15 Side Straddle Hops, 20 Flutter Kicks with Extended Arms holding a coupon parallel to the ground. #switchtheQ

    #CSAUP: As each HIM arrived back to the start, sweat already glistening on their brows like a badge of honor, they were greeted not by the usual chirping of crickets, but by a chorus of frogs croaking in perfect harmony. Undeterred, our band of workout warriors took this amphibian serenade as a sign—a sign that only Chaplain could explain as the need for “Ring around the Toadie”. Even nature itself was rooting for their gains.

    With a nod of solidarity and a few awkward stretches thrown in for good measure, they began their workout routine, their grunts and groans mingling with the rhythmic croaks of their newfound amphibian cheerleaders.

    And as they sweated and strained, they couldn’t help but feel a kinship with their croaking companions—a shared commitment to pushing through the swampy muck of adversity, be it physical or amphibious. For on that humid night, amidst the cacophony of croaks and the symphony of sweat, seven guys and a gaggle of frogs forged a bond stronger than any protein shake could ever provide. #switchtheQ

    COP4: Bicep Curls and TriCep Extensions. 3×10 and then 2×10 to come to time.

    Announcements and Prayers focused around those with cancer, supporting them and supporting the families as well.

  • A. A. R. – Startex to Endex

    • This is the After Action Review for the overnight ruck portion of GTE #47 that took place right here in F3RVA on Saturday evening at 6pm and ended at 9am Sunday morning. Calling it an overnight ruck really doesn’t do it justice. It was way more physically challenging than “just a ruck”. There was also so much leadership training and opportunities for camaraderie and personal growth. This is an event which YHC believes truly changed all the HIMs who participated in it for the better.
    • First we will need to add a couple definitions which will continue as we go through. AAR stands for After Action Review, this is feedback from the people they lead that should take place after a leader leads, so that they can hear what went well and what were the opportunities they could have done better. This term will be used again! HIM stands for High Impact Man. A HIM is someone who is making an impact in their community by positively influencing those around him.
    • YHC cannot possibly mention everything that happened over the course of night. But there will be an attempt to capture what transpired over the course of the night.
    • 1745: Feeling some pre-race jitters. (is everything in the bag? Did I get the right kind of rope? Am I ready for the PT test? Will I really not sleep the whole night?)
    • 1755: The energy is palpable, the last of the PAX are rolling in. No sign of Flight Nurse the C1 Cadre for this event.
    • 1800: Flight Nurse comes out from around the side of the Stone House. Yelling and full of piss and vinegar, trying to get our sorry asses in line. C2 Olaf was not far behind, just as full of vip and vigor. We had not all packed the right equipment per the packing list. (YHC had tubular webbing instead of nylon rope). This is the “Welcome Party”. We had to learn how to form a formation. This was like learning how to walk again. Except you don’t control all the legs, you’re just one of the legs. Each mistake came with punishment for the whole team in the form of merkins, mountain climbers, ruck presses, and many more mountain climbers.
    • Before we even did that we had to line up alphabetically by last name. We failed at this twice somehow. Each failure was an opportunity to learn. A chance to get better next time. YHC failed in to get in the right order and switched places after being told to stop. This was an integrity issue, was called out for it, didn’t happen again. Thank you Crash for the teaching moment.
    • Once we finally figured out how to line up by last name we were put into two different platoons. Half of us were Liberty and half were Death. From the famous Richmonder Patrick Henry who said “Give me liberty or give me death!”
    • Next was the PT test, with the platoons facing each other, we did as many hand release merkins as we could in 2 minutes. The standard we were told was 42, at this time we were told that 40 would be acceptable. One side counting, one side exercising, then reverso. With the results tracked by Flight Nurse. Not sure of the exact numbers of all the PAX but YHC knows that there were several RVA studs who crushed this and got numbers up into the 50s!! On the flip side there were a few who didn’t get the full amount…. this would prove telling.
    • After the merkins it was time for butterfly situps. 2 minutes for as many as you can. Standard announced was 52, lowered at this time to 50. Once again so many PAX crushed this! Getting numbers well into the high 50s and even a couple were over 60. Also a few who did not reach standard, one somewhere in the 30s.
    • The next part of the PT test was a 2 mile run in under 18:30. This was extra tricky with no watch to gauge your pace. YHC accidentally ran too fast and was gassed at the end. Forrest Fire absolutely smoked this part of it, cruising at under 7 minutes per mile!! Some of us did not listen to instruction and went to “pick up the six”. Having not registered the explicit instruction not to do so for this event as it was strictly an individual event. We were punished for that…
    • What those of us who went back were doing was following the training we had gotten throughout time in F3 and especially at the GrowSchool that morning where we learned that the credo of F3 is “Leave No Man Behind, and Leave No Man Where You Found Him”.
    • We also learned the 1 man, 2 man and 3 man casualty carries. These would prove useful later…
    • This was when we were split off into our different platoons and learned formation with the help of a Platoon Leader (leader of the PAX), a Guide-on (flag bearer and line leader), and a cornerstone (we form up around them on their command). For Liberty our first Platoon Leader was Sable, the first Guide-on was Try Hard. Our cornerstone was the same throughout the night, Rodeo Clown.
    • Once we learned how to walk we started the beat down as it was getting darker and darker… we traded off between Olaf and Flight Nurse doing various bear crawls, crab walks, airplanes, crawl bears, and SSHs. Any PAX that weren’t able to complete a given exercise were sent to the “Smoke Shack” were they did a different, equally tough exercise with Pink Slip.
    • 2245: After doing this FOR AWHILE, we formed up, loaded up all our water bottles and bags and finally made our way out of Forrest Hill park. Hitting the trails along the river toward the Pottersfield bridge, slowly but surely, as the rain was picking up…
    • 2345: Meet up with support to unload the “implements of woe”. Before we did this we were instructed to give Sable his initial AAR. We had to tell him 3 things he did well, and 3 things he could improve on. To Sable’s credit he acted well on all the feedback and he grew into a better and better leader as the night went on. Even after he was no longer the Platoon Leader. This format worked well for us all to learn how we can be better leaders, what works, and what doesn’t.
    • For each team we had 6 60lb sandbags, one log, a 40lb bag of rocks (32 total rocks from the banks of the mighty James, each one representing one of the AO s here in F3RVA!), and a tarp and about 4 2×4 pieces of wood. Under Sable’s direction we had 9 minutes to find a way to wrap the tarp around the the 2x4s and tie it off with 3 pieces of rope using only the mooring hitch knot we had learned as part of our required packing list “skill”. Also within the 9 minutes we had to line up and then shoulder the log, the sand bags, the river rocks, and the 2x4s
    • We then began to make our way across the Pottersfield Bridge to Brown’s Island. Once there we engage in some pain games. First was a race around the island carrying the log using only the ropes we brought and bowline knots for handles. Liberty won this by a hair, despite a late push with excellent cadence by Death. Next was the ruck overhead, last man standing. Death was the big winner in this with both Rapinoe, NTB, and Pad Thai outlasting Try Hard who was the last man standing for Liberty. Next race was for all the marbles! We had to sit down and then hold the log in our laps and pass them along the sidewalk as we transitioned but getting up and running to the end once the log had passed us. Liberty won this passing the log so violently that we almost took out the chins of some of the shorter PAX as the logs moved along the sidewalk. This is where we lost FunNGun to a groin injury, the only PAX who didn’t finish the event!
    • Fun and games over we headed to Tredegar Iron Works and up the hill behind it. At this time we began to transition between different Platoon Leaders and Guide-Ons
    • 0145: we arrive at the Virginia War Memorial. This was a very powerful time to re-hydrate, re-fuel, and reflect on what we have to be thankful for while remembering and honoring those who have served and given their lives for the freedoms we have today. Powerful word were spoken here, especially by 88, who was also the videographer for the event, posting on the F3 Nation Facebook so Ms and 2.0s could follow along.
    • Before we left the area we did a special WOD for Liv (daughter of YeeHaw who has cancer) that Crash came up with (as best as YHC can remember):
      • 8 burpees
      • 3 ruck get ups
      • 13 ww1s
      • 23 merkins
      • x6 rounds
    • We then went back to the trails, without the logs, but with the sand bags, the rocks, and the 2x4s. This was a LONG ruck with the continuing rain making for very slow going.
    • 0430: We made it to Texas Beach for another short rest and a chance to share about our “whys”. A 3-5lb object that each of us carried to represent why we were doing the event. Personal, powerful stuff was shared here. House Party was Platoon Leader at this time and really stepped up!
    • 0515: we arrive at the northern end of the Nickel Bridge by the Pump house for another water refill. We also gave House Party his AAR and Biodome was selected as the next Platoon Leader. Chaplains was the Guide-On for the rest of the event as he had a hurt shoulder and couldn’t carry a ruck any more. But he did not quit! as we finally deposited our sand bags and river rocks once we reach:
    • 0600: Dogwood Dell where we hold the Sunriser Service on the stage. This was a very special time for guys to share their hearts. More about some whys and some guys sharing what F3 means for them and has done for them. What happens here stays here. A great reminder that you are not the only one going through something difficult in your life. We are all struggling with something. “Sometimes you are the hand reaching up for help, sometimes you are the hand reaching down to help someone else”.
    • 0700: Back across the Nickel Bridge, this time we are carrying each other and the rucks of those who were wearing blue or orange as we practiced the 3 person casualty carry we learned at the Welcome Party. Biodome is our Platoon Leader at this point. This was a brutal way to cross the James, but it was still so beautiful of a view. Once we crossed, the guys were magically healed and the ruck continued..
    • 0800: at Reedy Creek we had to cross through the water that was rushing through the tunnels here. It was shallow but moving fast. We locked hands to help each other make it across. Much like in the Roman Phalanx the men would “lock shields” to help and protect each other. This is another term from Grow School, a Shield Lock. This is a group of guys that meet regularly to share whats going on in their lives, and do what they can to help and lean on each other. As we can smell the finish one more wrinkle is thrown in. We have to “give our shoulders a break” by carrying the rucks with only the handle for longer than YHC thought possible. As we are finishing this section Death Platoon comes roaring by at double time rucking speed!! We do our best to push through and catch them but they are rolling!
    • 0845: we finally arrive at Forrest Hill Park. For the last bit where we can see the Stone House and the finish we have to bear crawl with the ruck around the circle. Then bear crawl while pulling the ruck on the ground to side where we form up for the last time. Share a COT. Get patched. See the amazing families who allowed us to do this and came out to support us. Rapinoe and House Party get special shout outs from Flight Nurse for the amazing perseverance that they both showed!
    • Special shout out has to be given here to the amazing support team Q’d by Gomer, with assistance from Meatball, Doozy, Faceplant, Corned Beef, Doublemint, Gypsy, Homer, J’ville, Polly, Seymore. They had our backs the entire time!!! Those water refills throughout the night, familiar faces leading the way through the trails, and words of encouragement here and there did wonders for all of us.
    • Also a thank you to our resident photographer/videographer Snuff who captured some unbelievable pics of the King Builder and the Ruck and posted them for all to share!
    • Biggest shout out has to to go the SLT of Rosie and Try Hard with assistance from Orange Crush, and Machismo for the hard work they did in putting this whole thing together. It was not easy and they all took a lot of time, effort and money in order to make this amazing event that has changed all of us for the better.
    • NMM
    • This BB can by no means be completely exhaustive or complete. If there is something that should be added for perpetuity just message YHC and I’ll put it in. YHC can’t speak for the rest of the PAX but here’s a bit of my perspectiove:
      • My why was a weight plate that my wife and kids put their names on. I also added my fathers name on it. He passed away in October. He was only 67. He was an amazing man and father who truly lived 3rd. First being God. He was a dedicated church goer and resident handy-man. His pastor at church gave the euology. His family came 2nd. He worked jobs and times that he did not enjoy, especially when I was very young. Doing whatever it took to make sure we were supported and had enough to eat and a roof over our heads. He was always there for me no matter what I needed. Despite the stupid shit I did he would never ever raise his voice. He always kept an even keel. My why is to try be as good a dad as my father was. To be healthy mentally so I can be there for them and keep my cool to be a good dad. I also want to stay healthy so I can live longer than my dad did. Thats the only aspect I want to improve on as opposed to just live up to. This event has most definitely moved me in the right direction and I can’t thank every single person involved enough for everything done to make this the amazing and memorable event that it was.

  • Training Hard or Hardly Training

    One busy season survivor set out to get in 8.0 miles with 30+ pounds in tow.

    The Route

    • From Pumphouse cross the Nickel Bridge
    • Take Buttermilk Trail and cross the T.Pott Bridge
    • Take Northbank Trail back to Pumphouse

    Numberama, Nameorama, COT

    MOLESKIN

    Did the ruck, took the pics, carried a “log.”

    ANNOUNCEMENTS

    GTE – still time to sign up

  • Are you sure it’s that way?

    4 pax met at 8pm tonight to test the legs and the gear for 10 miles of rucking. Thanks to YHC’s impeccable route and mostly successful navigation of said route, we got the 10 miles in and went by the Swift Creek Resevoir at least twice. That hurt. TCLAPS to Rosie for completing the training at 1 percent personal battery according to his watch. Lessons learned: bring water and snacks, wear comfortable shoes, give your shoulders a break so your hands don’t go numb. Also Tobit has more AKAs than Old Dirty Bastard (RIP).

  • My Dogs Are Barkin’

    A notorious nine launched from Dogpile at 0400 for a walking tour of Richmond. Conditions were 70 and sunny, perfect for a 10-mile CSAUP. From Dogpile we trekked north to The Diamond for our first pit stop. YHC attempted to demonstrate how to tie a bowline knot, but it was rope-master Machismo who educated the PAX. We headed south down Hermitage into the heart of the Fan and lost Big Rig somewhere in the neighborhood as his time with us was also planned to be medium and sweet. Eastbound down Monument/Franklin to Monroe Park for pitstop #2. Continue south to Tredegar, cross the Lee footbridge, and lap Belle Isle before continuing on to the Buttermilk Trail. After 8-miles of rucking, Buttermilk proved to be a worthy challenger for the PAX,. At the Reedy Creek parking lot we got back on the pavement of Riverside Drive and followed it uphill to the Nickel bridge, which returned us to our vehicles. Something in the territory of 10.5-miles were covered, because we’re a little tougher than the Rockwood boys down south. Jesting aside, well done to all the PAX pushing themselves this weekend to be better prepared for the beatdown of all beatdowns that promises to be GTE-47. If you have CSAUP fomo, ruck with Boberry and Rosie tonight!!!

    CSAUP Superlatives:
    – Fittest HIM Award – Dealer
    – Mr. Adventure Award – Machismo
    – Local Historian Award – Biodome
    – Gone to Soon Award – Big Rig
    – Best Storyteller Award – Chaplain
    – Grit Award – Broadway
    – Fearless Leader Award – Dr Try Hard
    – Coolest Ruck Accessory Award – Houseparty
    – Does Anything Try Hard Says Award – NTB