Tag: #CSAUP

Completely Stupid and Udderly Pointless

  • Hardywood’s Hardest Mile was

    Exactly that! When I posted the idea to Slack, I didn’t really think anyone would want to do this nonsense. Enter Hardywood! Who originally suggested we do it that first weekend in December, with less than a week to prepare. Luckily, he forgot that weekend was Magnum PI day, and our schedules didn’t align until the final Saturday of the year. YHC got some training in for this CSAUP, but it would have been challenging even with 3 months of training. As I heard Hardywood say last week, to paraphrase, “True growth comes when there is some doubt”. I definitely had some doubt about this one. But all 7 PAX pushed and got it done! Here’s what we did. It was simple, but oh so challenging!

    1/4 mile of each

    Walking Lunges, Broad Jump Burpees, Bear Crawl, Run.

    YHC, got out early to mark each 100 meters to give PAX the option to split up the exercises to get them completed(Thanks DTH, for this idea) A couple of PAX, completed the exercises unbroken. Monsters!

    YHC did the lunges unbroken, but split up the burpees and bear crawls.

    Props to Offshore for making the trip down, and even made it for an even earlier version of a Morning Wood run with Hardywood, and YHC. And all PAX gutted through a DTH beatdown at Rocknroll. (No burpees were held back!)

  • River City – GTE #47 – May 3-5, 2024

    Let’s Go!! F3RVA, as announced at the 12 Days of Christmas workout this morning, the registration is open for the “River City” GTE #47 May 3-5, 2024.  Sign up before the January 7, 2024 price hike and let’s get training. This hometown event is the CSAUP we have been looking for to accelerate F3RVA and each man individually.  Check out the link below for more info and CLICK HERE for registration information.

    The weekend will consist of:

    • Friday Night Rally – A social gathering with a meal, it is open to all men, not just those signed up for the ruck.  This is where we kick off the weekend and learn about what’s in store for us throughout the weekend.  
    • Saturday Morning Convergence King Builder – This is a bootcamp workout that will be held at the premier AO in RVA, Dogpile.  This too is open to all men and may be an excellent opportunity for an EH or motivation for a last minute sign up.
    • Saturday Morning Grow School – This is a leadership training class led by F3 Nation Trainers that is part of your registration fee.  Will be held at a location close to Dogpile immediately after the King Builder.  
    • Saturday Night Crucible Ruck – This is the main event where everything from the previous events is put together and we work as a team of leaders to step out of our comfort zone and do something that will help us all grow.

    More information will follow on specific locations and timing for each of the events.  If you are considering participating and do not have a ruck, reach out to me, there are loaner rucks available that we can get in advance for training and the event but we need to get those requests in soon.

    The important thing is that you sign up now before the price hike, we don’t want to be outnumbered by out-of-towners. 

    Lockjaw and others will be leading ruck training at AOs around the region along with separate ruck centered events in the next few months to prepare us for the GTE. 

    https://growruck.com/event/gte-47/

  • Pre-Turkey Trot

    Twenty tryptophan trekking titans turned loose at various times to attempt to all finish a 10k by 0615. The route was well rehearsed and published in advance. Most everyone got it. One group left at 0510. After Saab recognized the stranger standing beside him, Hutton called 0515 and a large group took off. Four more of the fast gobblers took off at 0525.

    The Route

    https://onthegomap.com/s/fmrolial

    Authentic Turkey Trot Routes

    My watch had exactly 6.2.

    Moleskin

    Great to see a wide variety of the region’s best join us at Spider Run today. Always good to catch up with the broader PAX. Best to all with their Thanksgiving Day festivities and celebrations.

    Announcements

    • Faceplant has the Q at Dogpile on Saturday. Turns out it is his Dogpile VQ he’s been planning for 6 years. Seems suspicious but he did offer to buy breakfast for anyone that brings an FNG. So bring an FNG, get a free breakfast. No questions asked. Saab already claimed the person at the corner of Parham & Patterson.
    • Know a great man that needs some assistance? See Fudd’s post on Slack.
    • 6am @ Mary Munford this Thursday for an authentic Virginia lesson on thanks and giving.
    • HDHH 12/6 @ 6PM @ Final Gravity. Humidity is guaranteed to be high.

    Have a great week everyone

  • Blockees? Again??

    9 PAX posted and survived to tell the tale of week 4 of the 2023 ironPAX challenge. It was a greatest hits of the worst exercises they have come up with. Some were smart enough to stretch/warmup a bit before 530. Time hit and this is more or least what was done by the PAX:

    The Thang

    • Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.

    Round 1

    • Murder Bunny 10yds to 1st cone and perform 10 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2

    Round 2

    • Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups)
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3

    Round 3

    • Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees)
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF WORKOUT

    Some took less than 45, some needed a little more time but all pushed themselves!! Tclaps to all who posted to any week of the IPC. This was a true time to push yourself and better yourself. To me that’s what F3 is all about!! SYITG.

  • CSAUP Homegrown Half & 10K

    “I want to punch you in the face”

    “I’m glad it’s over”

    “Let’s not do that again”

    Sounds like success!

    Half Route: https://www.strava.com/routes/3112796937793176008

    10K Route: https://www.strava.com/routes/3116918211220378194

  • Deliverance 4 – Sand and Rain Edition

    Deliverance 4 – Sand and Rain Edition

    10 Completely Stupid and Utterly Pointless Thrill Seekers decided to get wet this morning with not just sweat, but rain water and river water. After all boats had captains at 0500, the task force steamed over to the North Bank of the mighty James River.

    Paddle up the little creek to our new beach area and waddle up the sand dunes for:

    COP:

    Dead Man Hang, Reach for the Sky, Helicopters, DQ’s, Sand Merkins, LBC’s, Flutter Kicks, Sandy Scorpion Kicks 🙂

    5 Burpees OYO

    TRIPLE CHECK:

    Using the three coupons that were collected on the voyage over, we did:

    Partner 1: Carolina Dry Docks

    Partner 2: Squats

    Partner 3 (Timer): Carry coupon Hallelujah-style across the knee, then waist, then shoulder deep creek and back!

    Three rounds, of course.

    Lunge Walk 50 yards back to the boats, stopping on the way for 5 more Burpees. Go ahead and do your burpees in the water, Machismo 🙂

    Hop back in boats and head out of the creek into the main river for:

    INTERVAL PADDLING:

    60 seconds on Hard Paddling upriver/30 seconds light paddle

    10 minutes of this. Time is now 0545. Gather together and spend a minute of silently reflecting, praying, meditating. Turn to the American Flag on the South Bank and recite the Pledge of Allegiance out loud.

    15 minute paddle/float at your own pace back to the landing! No pretty sunrise this year.

    Circle up on the landing for 5 more Burpees OYO. Time!

    COT:

    Numbers, Names, Announcements, Pictures and Upchuck to us out!

    NMS:

    What a fun time this morning, Men! We knew we were going to get wet, but that did not slow us down or make it suck. The new beach wasn’t too bad to workout on compared to the old beach the first couple of years. No one flipped over this year like last year, but there were a couple of near full immersions with cinder blocks that occurred. The rain didn’t get heavy until the float back, but who cares, we were already wet.

    Thanks for coming out this morning, gentlemen! This will be done again in June 2024 as close to the Summer Soltice, as possible.

    Happy Summer, everyone!

    SYITG!

    Kubota

  • CSAUP Phase 1 – Ruck

    16 fearless HIMs gathered in the waning gloom for a little ruck action.  3 mi route below.

    YHC took us out.

    NMS-  It was great to see PAX from all over the region today. Thanks for making it out to Currahee gents! 

    Rucking was something we did all the time in the Army.  YHC needs to work at it to get back to the standard of 15min / mi for 12 miles.

    • If what we did wasnt hard enough for you, set goals for more weight and faster – the best can hit a pace under 12min / mi without running.

    YHC enjoyed walking with Prairie Dog and Brimstone today who are visiting us from New Orleans and Mississippi for an extended mission trip out toward Rockville. Found out that Prairie Dog was in the Louisiana National Guard where he was a Gun Bunny and then a Chaplain. They love rucking and do it much more often than Bootcamps.  Interesting to talk about the regional differences.

    Get Some!

  • CSAUP Phase 3 – 12 mile run

    8 runners, 3 walkers, and one logistics expert made it out to the third phase of runs. After a little reorganizing and realizing that we had planned team members missing and an odd number to make three full relay teams, we decided to split the Pax into runners and walkers and simply take breaks between 5, 3, and 4.5 mile runs.

    Offshore took us out. We are all grateful for something. Thanks for sharing.

    NMS – Enjoyed talking to local citizens as they finished up a photo shoot with a candidate and sharing the F3 mission. The camaraderie and 2f between runs and hanging out with this crew was truly enjoying. The weather was perfect and training goals were accomplished. Some PAX have never run that far in their lives, and some haven’t done it in a long while due to injury. Looking forward to the next CSAUP.

    TCLAPS and special thanks to Upchuck, Shakedown, and Offshore for extra logistics. Thanks for stepping forward men!

    Also thanks to the PAX for thinking through an audible on the relay. It was much more fun running with the group and YHC was able to make my Senior’s last ballet recital!

    Get some!

  • CSAUP Phase 2 – Bootcamp

    33 PAX made it to the Far West End for a little Beatdown and the second phase of the CSAUP.

    According to Senator Dunnavant crew who was filming a campaign add during the beatown, this is how it went down more or less.

    Mosey to the COP – 25x SSH, 10x Don Quixote, 10x Ukrainian Soldiers, 10x Copperhead Squats, 15x Arm Circles, 10x Merkin, 10x WA merkins, 10x diamond merkin, 10x HRM, 12x SHAZZAMs, 1 OMC merkins. Flip it over. 10x Snow Angel, 10x Hello Dolly, 10x flutter kick,10x Rosalita, 10x HtH, 10x Crunchy Frogs. Mosey to Circus Maximus.

    Triple check. Run the loop, BTTW, Squats. Fudd shows up.

    Curb Crawl to 5 and back down.

    Pole smoker audible. Apparently we have never done this before, Q revolt ensues. Call it, Mosey back to the flag.

    Finish it off with 50 flutters, 10 Hello Dolly, 15 APD.

    YHC took us out. Bagels and Coffee Fellowship.

    Announcements – May is FNG drive. Bring an FNG out during the month and get him to the Memorial Day Convergence.

    NMS – Thanks for everyone that made it out and for letting me lead. Really excited about all the pax from across the region making it over for this little CSAUP.

    Welcome to Warhol. He is an overall handyman and an artist and we are glad to have him.

  • Currahee 06 May 23 preBlast

    Currahee 06 May 23 preBlast

    May 8 is the anniversary of VE Day in 1945. For YHC, I think about what those men and women did as they worked across Europe and ended a World War in less then a year. From my perspective we can workout for a full day to honor what they did.

    Its also the 3rd anniversary of the start of Currahee.

    AND not everyone can do a BRR extended weekend so wanted to do a local CSAUP.  Looking at you Hardywood.

    This is the overall concept and timeline for May 6:
    6am ruck.
    – Headlamp highly recommended
    – You vs you on weight. 45# is the GrowRuck / Army standard
    – SP is at 6 and lifos will have a tough time catching us; Be early
    7am Bootcamp – convergence. 45 min.
    8am loops – 4 PAX Relay Teams
    – 5, 3, and 4 mile loops for a total of 12 miles per runner. Each team has 3 runners.
    – Each team of four should have one walker. Walker will do a 2-3 mile route taking about the same time as the runners (ie a little longer during the 5 mile loops).

    Open to the public to create some awareness about F3. Have folks you talk to contact me for team signup or fill out the Q sheet for them. 

    Special recognition for those that do it all.

    Paper route copies available at run time.

    Location: Godwin High School. Big parking lot. We dont have access to facilities, but there is a dunkin down the road. Bring race food

    Team sign up is here.
    https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit

    Routes – turn by turn instructions available at start

    Run routes

    RED run – 5 mi

    https://www.mapmyrun.com/routes/view/5509508098/

    WHITE Run – 3 mi

    https://www.mapmyrun.com/routes/view/5509514350/

    BLUE Run – 4 mi

    https://www.mapmyrun.com/routes/view/5509527808/

    Walk routes

    Black Walk – 2.5 mi

    https://www.mapmyrun.com/routes/view/5509536886/

    GREEN Walk – 1.5 mi

    https://www.mapmyrun.com/routes/view/5509605370/

    Gold Walk –  2 mi

    https://www.mapmyrun.com/routes/view/5509609357/