“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
Tag: #CSAUP
Completely Stupid and Udderly Pointless
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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
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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!
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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!
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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.
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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/editRoutes – 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
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Frozen Triangle Part Duex
A total of 46 guys, including an FNG (big respect) showed up today for the first RVA CSAUP event in quite a while.
An eager 45 (including 3 ruckers) gathered before 0600 in the dark gloom of Dogpile ready to roll. The temperature lived up the CSAUP name, it was chilly, but the adrenaline was flowing. 0600 on YHC’s watch, so the ruckers hit the road and the rest of us grabbed the shovel flags and moseyed to the COP circle for disclaimer (you v you and pay attention to your body) and COP, including:
- SSHs
- DQs
- Helicopters
- Deadman Hangs
- Imperial Walkers
- Alternating Shoulder Taps
- Tempo Merkins
- Freddie Mercuries
Head to the Amphitheatre and pass the baton to Rosie for the THANG:
Ladder – 5 incline merkins on each step going up; 5 dips on each step going down; bunny-hop/box-jump back up to the top.
Circle up for numbers and names and then grab the shovel flags and runners take off for Punisher. Flags were flying. We were getting some honks, and the air was brisk. Many guys circled back to pick up the SIX. I think Gypsy did it 5 times and ran an extra 3 miles.
PUNISHER
33 of the 43 bootcampers made the run to Punisher for bootcamp #2. OC and CB got the provisions set up and guys fueled up. Then CB set up the audio and lead a Tabata ground and pound for that included merkins (OUCH), DQs, Arm Circles, Squats, LBCs and other
Circle up for numbers and names and then grab the shovel flags and runners headed for Mary. Again, bro-code was in effect.
45MOM
31 of the 33 made it from Punisher to Mary, and we picked up Handshake for the last bootcamp and last leg of the Triangle. There was no catching your breathe or fueling up because UpChuck was ready to roll. Thankfully, UpChuck started us off with SSHs and then added some Broga (which really pleased Last Call). Then he dropped the hammer:
The THANG: Twisted Dora – Line up across the blacktop and partner up. Exercises were 100 Carolina Dry Docks, 200 Squats (either jump or touch 5 fingers to the ground), and 300 SSHs. Runner – bernies across the blacktop to the fence and runs back. Oh, and the TWIST – every time the runner returns, partners do 5 Boo-yah Merkins…KILLER.
Mosey back to the starting point for numbers and names before taking off to for Dogpile and to close the Triangle.
The run back to Dogpile was blinding and painful. We gutted it out and everyone made it back to Dogpile where the ruckers were waiting for us and Circle K had the grill going with dogs and sausages.
One last number-rama and namarama, announcements and COT.
We prayed for our F3 brothers – Fudd, Gomer Pyle and Pigskin – heading to Honduras in service.
Other announcements –
- Great job F3RVA for donating around 400 shoes for various groups. Well done!
- Shank has his VQ on Tuesday at Bermuda Triangle
- Add any others I missed in Slack
Huge shout out to all those who helped bring this CSAUP back. Rosie and I put it out there and the PAX stepped up to Q, drive, get provisions, chip in, and just generally to do whatever is needed and check on the SIX and make sure everyone was accounted for and good to go. LOVE this group for all those reasons.
We can sometimes get lost in our daily/weekly routines or often times we don’t have time to hang out and chat before or after weekly workouts. CSAUPs give us the chance the see new guys, and to deepen our fellowship with other guys. In addition, they give us the opportunity to push through our normal boundaries and test ourselves. We all aced the test today. Well done men!
Get some rest this weekend, enjoy some family and football, rest those legs, and I’ll see you all back out in the gloom soon!
Who’s planning the next CSAUP?
No more Gumbo for you and It’s all coming up Rosie!
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Final Pre-Blast for the Frozen Triangle
All of the morning announcements, slack comments, and mumble chatter about the latest RVA homegrown CSAUP will finally come to an end after Friday. The only thing you’ll hear about the Frozen Triangle Part Deux after that is mumble chatter about how much fun you missed out on if you weren’t there. We’ve gotten some hard commits, soft commits, offers to help and we appreciate all of the offers and updates on participation. A few final notes for everyone:
- We start at 6:00 am at Dogpile – that’s the only thing about the day that will be typical
- Bring a flag if you’ve got one – we’ll carry them between AO’s
- See Gumbo’s preblast for the full estimated schedule Schedule
- We have a few volunteers that will transport provisions between AOs, if you want to tag along and drive between AOs there will be options.
- We will have water, Gatorade, and refueling food at each AO.
- We plan to finish around 9:00 am and will hang out as long as anyone wants to be there
- Chairs and dry clothes are recommended for the 2nd F
- We will have a few adult beverages for the finish but if you want more or something specific – BYOB
- Running Routes between AOs are below
This is not an all or nothing thing – there are plenty of people around if you want to drop a car at a location to leave early or meet us later, feel free to coordinate something.
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PRE-BLAST: Frozen Triangle January 21
If you have been posting or reading Slack you have been hearing about an upcoming CSAUP – The Frozen Triangle. It is 2 weeks away, so below are some more details, and we are looking for HCs (and soft commits – if you must) to help us plan provisions. Please add to the HC count on Slack if you are in. Give a thumbs up or something else if you are a soft commit.
Many folks have reached out to Rosie and me to let us know they want to help. Thank you. We will be touching base with you over the next week to divvy up responsibilities. If anyone else wants to help, let us know. Help can include chipping in for provisions, bringing provisions, bringing coolers, setting up/cleaning up at one of the AOs, etc. Many hands makes light work – and more fun for the hands doing the work.
GOAL: As always, push ourselves, but don’t hurt ourselves and have a damn good time doing it and enjoying some fellowship.
Rough Details:
- Starting time and location: 6:00 a.m. at Dogpile parking lot
- 6:00 – 6:20’ish: Bootcamp at Dogpile
- 6:20’ish: depart Dogpile for Punisher (3.3 mile trek) – travel on foot, by bike or however you want.
- 7:00’ish – 7:20’ish: Bootcampt at Punisher
- 7:20’ish: depart Punisher for 45MOM (2.9 mile trek)
- 8:00’ish – 8:20’ish: Bootcamp at 45MOM
- 8:20’ish: depart 45MOM for Dogile (2.5 miles) to complete the triangle
- 9:00’ish: arrive Dogpile and let the fellowship ensue. Bring lawn chairs and dry clothes and hang out for a while. Hot dogs will be on the grill and beers will be in the cooler.
Remember – this is not an All or None – participate in it all or participate in whatever piece or pieces that you can. See you on January 21.
No More Gumbo For you AND Everything is Coming up Roses….OUT
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Chapped Knees & Frozen Beards
The frozen tundra of SOJ’s Rockwood Park challenged 6 HIM’s to survive 60 minutes of seven degrees and gloomy, with a windchill, in shorts. With the festive cheer of their Q’s jungle bells and nonstop movement, here’s how these ice-hardened men of valor conquered the morning:
The THANG:
WARMERAMA:
- Slaughter start with a stretch of Bearpees down the parking lot to the Basketball Court
COP #1:
- Circle up on the BBall Court
- Welcome & Disclaimer
- Usual Warm-up exercises IC, with a low side shuffle around circle between sets
- MUDSLIDE joined us double-dipping from a Dogpile that ended early
COP #2:
- Mosey half the outer loop of the fields, periodically stopping to complete one of the following:
- Opus Broad Jumps on a straightaway
- Mosey
- Partner up for x3 rounds of PLT’s x25 each (x75 total each)
- Mosey
- Circle up for Body Builders x10 IC
COP #3:
- For the length of the baseball fields to the twin stairs (about 100yd), partner up for Catch Me If You Can:
- P1 begins bear crawls while P2 completes x3 WWII’s, after which P2 mosey’s to switch with P1, until they reach the stairs
COP #4:
- At the steps, line up for a LINDSEY:
- Heels to Heaven at the Bottom – 10/15/20/25/30
- Merkins at the Top – 30/25/20/15/10
- Box Jump steps going up & down between sets
- SSH’s to get blood back to fingers
COP #5:
- Complete rest of circuit loop
- Stop for Buddy Big Boys x25
- Mosey
- Stop at the side Parking Lot
- Partner up for a classic Dora
- x100 Merkins
- x200 Squats
- x300 LBC’s
- Runner completes ~100yard loop down the lot and back
- Mosey around to the basketball court
COP #6:
- Line up on the bball court for GROINER SUICIDES:
- x5 Rounds of Groiners at each suicide stopping point, touching baseline between, descending from x5 at each, then x4, x3, x2, x1.
Mosey BTTF:
- Run down the clock with Boat/Canoe’s, and some stretching
COT:
- Counterama # 6
- Namerama
- Announcerama (see Comments)
- YHC took the PAX out with a word of encouragement to share the reason for the season with someone feeling left out or lonely
NMS: It’s gonna be daaaaays before YHC warms back up. Fingers still not working properly trying to type this BB. Awesome to have a solid PAX for the frozen madness this AM and extra props to young Touchdown and double-dipping Mudslide. Proud of SOJ and especially the Rock&Roll PAX for amazing growth in numbers and camaraderie this year. Hope ya’ll have a wonderful Christmas with your families. SYITG, DTH
Announcements:
- Next Sat 12/31 Convergence at Dogpile for Doozy’s 100th Q
- 1/6 SOJ Planning/Leadership Mtg (location TBD)
- Frozen Triangle 1/21
BAAAHHH HUMBUG !!!