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Parking Lot Party

QIC: Geek Squad
Date: 01/14/2019
PAX: She Shed, The Count, Lugnut, Radiohead, Magnum, Loan Shark, Truck-Yeah, Mr. Clean, Ducktales
AO: The Huey

Conditions

Cold, 39 degrees!

The Disclaimer

I am not a professional. You are here on your own free will. We do not know your medical history, so please push yourself, but try not to hurt your self. if anything were to happen, we will help you to your car.

COP

Started with a mosey around the track, carrying a coupon, around to the back parking lot.
Continued with 10 burpee penalty from last week for not having an F3 flag present.
Warmup (All exercises were done in cadence x 14 reps since today is 1/14/19)
SSH
Mountain climbers
Proscuitto’s Gold Chains
SSH
Merkins
Moroccan Night Clubs
SSH
Forward LB Arm Circles
Backward LB Arm Circles
Overhead Presses
Close with one more round of SSH

The Thang

Parking Lot Party was the Q’s afterparty having ran 2 miles pre-workout.
Title of exercises or routine
20 lines in parking lot
8 sections for different exercises 30 sec each section
Lunges out, mosey back
Burpees (14 IC)
Overhead Presses with coupon carried there (14 IC)
Plank jacks (14 IC)
Squats (14 IC)
Alternating Shoulder Taps (14 IC)
Monkey humpers (14 IC)
Frog jumps out, mosey back
Kareokes out and back
Bernie Sanders out and back
Bent over rows with coupons (14 IC)
Superman
Boat to Canoe

Mary…Had a Little LAMB (and then some)

L- Crunches- LBCs
A – “Alabama’s Azz got-kicked”-ers
M- Medium Pickle pounders
B- Big Boy situps
Flutter Kicks
Freddy Mercury’s
Air Alphabet

COT

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.

BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Motivational thoughts:
2 Timothy 1:8-15 Paul is sharing his testimony with and encouraging Timothy. Paul specially tells him that when you start questioning your effectiveness, remind yourself what is most important, Jesus. We all have older men in our lives that seem to share the right encouragement at the right time. For me personally, when I am unclear of the direction I need to be focused, it is good to be reminded to put Christ first. When I do, everything else has a way of working itself out. When I focus on Jesus first, Others/family, and then myself, in that order, I am more focused on what is most important.
For those of you that have a growing relationship with Christ, the challenge is to remember what you have been saved from and called to. For followers of Christ, you have been called to share the Good News of the Gospel with others.  For those of you that may have not started your own personal relationship with Christ, that is what you are being invited to begin. Take a step of faith today and ask Christ to reveal the truth to you.
if anyone would like to talk more about what I have shared, you can reach out to me and I would love to share with you what I have learned.

Moleskin

“I think you are gonna make me puke” “Have you ever made someone splash merlot during one of your workouts?”  “What’s your favorite karaoke song, Truck Yeah, Loan Shark, She Shed?”   “Did you mean we were gonna do frog jumps half way across the parking lot instead of the full length? Answer: Nope, all the way”

News

 

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Why We Are Here

QIC: Ringwald
Date: 01/17/2019
PAX: Back Pew, Black Hat, Candu, Care Bear, Cowbell, Dirk, Fabio, Hobo, Iron Butt (Respect), Laces Out (Respect), Moondance, Pink Panther (Respect), Prosciutto, Protractor, Roadhouse (Respect), Sidekick, Skitch, Sunshine, Threeskin, Venus, Whittler
AO: Hill City

Conditions

A dry 35, but you couldn’t tell it from the body heat. Wait what.

The Disclaimer

Unprofessional. Rookie. Elective. Modify. The gist.

COP

Calf-raises x 12 IC
High knees x 12 IC
Squats x 12 IC

Arms parallel to the ground
Prosciutto Gold Chain x 10 IC
Seal Claps x 10 IC
Overhead Seal Claps x 10 IC
SSH x 10 IC
Cherry Pickers x 10 IC
SSH x 10 IC
Arms at rest
Imperial Walkers x 10 IC
SSH x 15 IC

The Thang

Location: Sidewalk with lights by the Blue Rhino. Grab a rock.
Performed in Rounds. Each round includes 1 arm exercise, 1 leg exercise, 1 ab exercise.
Arms follow the lights along the sidewalk (3 total lights). Legs and Abs include a rock.
Round 1
Arms – 10 Merkins
Legs – Lunge to building and back
Abs – 15 Big boy sit-ups
Round 2
Arms – 10 Shoulder Taps
Legs – Duck Walk to building and back
Abs – 15 American Hammers
Round 3
Arms – Mahktar N’Diayes
Legs – Bernie Sanders to building and back
Abs – Frankenflutters x 15 IC
Bonus Abs – Frankendollies x 10 IC
2 MOM – All LBCs

COT

Freed to Lead talks about the Problem – The Lonely Male. The 3 Fs solve that problem.

  1. The Magnet – the workout brings you out here, envisioning yourself getting into shape.
  2. The Glue – what keeps you coming back. Everyone can think of that conversation or that funny thing that turned a horrible workout into a “good time.”
  3. The Dynamite – We all believe in something higher than ourselves.

Freed to Lead talks about an FNG who splashed merlot and thought he “slowed down” the rest of the group, went and apologized to the Q. The Q responded, “You didn’t slow anyone down. Brother, you’re the reason we are here in the first place. You are why we are here.”

Moleskin

Several of the men experienced “dog crap seal crawls.” I was one of those men.
Distant mumble-chatter included some deep thought: do ducks sometimes perform “human walks” and what do they call groups of humans walking together?

News

Pray for new and upcoming babies.
1/19/19 – Game Day @ Landfill
 

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Beach Body Jabooti

QIC: threeskin
Date: 01/14/2019
PAX: Fastlane, Jabooti, Peanuts, Sidekick
AO: Beast Ridge

Conditions

Cold, but who cares because it wasn’t raining!

The Disclaimer

Special consideration given to those that we have not seen in a few weeks.

COP

Plenty of SSHs IC to get everyone warmed up.
In between the SSHs (sets of 20, 18, 16, etc) we worked on some F3 Arms (Arm circles, milatary press, reverse circles) and perfected the Imperial Squat Walkers.

The Thang

Inspiration was derived from Jabooti’s cruise this week.
Title of exercises or routine
Round Robin:
Weighted Curls, Squats, Merkins, Bulgarian One Legged Dead Lifts (a-la Candu)
The round robin was timed with Lunges: each PAX performs exercise in rotation until the lunger returns.
Beach Body Jabooti: Mosey to picnic tables
Incline Merkins then run to playground for pull ups and modified pull ups and then run back = 5 sets
Mosey to Lot and prepare for Mary: One Pax provides count performing weighted biceps curls while other do LBCs, Freddie Mercury’s, Dying Cockroaches.

COT

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

We all have 6 packs now after the beach body exercises.  Lots of advice on how to cruise was discussed.  A Gentleman’s agreement was reached to stay of the soccer field because it was wet, and the understanding is that when we say “soccer field” we mean all the grassy areas.

News

Jabooti is going to post at hill city tomorrow and the lions den Wednesday before he posts in the Bahamas.  
 

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Deep Dish’s VQ

QIC: Deep Dish
Date: 01/12/2019
PAX: Amnesia (Respect), Bubbles (Respect), FNG-Escobar, Fastlane, Mrs. Baker (Respect), FNG-Mustang, 9-Volt (Respect), Overboard, FNG-Peaches, Rug Doctor (Respect), Sidewinder (Respect), The Count (Respect), WuzntMe
AO: The Battery

Conditions: A balmy 39F and no rain!  Minimal mud.

The Disclaimer: I am not a professional, you are here on your own accord and we don’t know your physical limitations.  If you get injured, we’ll get you medical attention.

COP

  1. Side Straddle Hops IC x 20
  2. Little Baby Arm Circles IC x 20
  3. Reverse Little Baby Arm Circles IC x 20
  4. Mosey down past Tennis Courts and up to the top of Hell Hill
  5. Don Quixote’s (Windmills) IC x 20
  6. Merkins IC x 10
  7. Mosey to start of Greenway

The Thang

PAX ran to the 10th Lamp Post for 4 rounds stopping at each Post to do the following:

  1. Burpees 10, 9 , 8, 7, 6, etc. running between each post.
  2. High Knees 10, 9, 8, 7, 6, etc. running between each post.
  3. Merkins 10, 9, 8, 7, 6, etc. running between each post.
  4. Squats 10, 9, 8, 7, 6, etc. running between each post.

Ring of Merkins: Hold plank until moves to around circle doing 10 Merkins.
Mary:

  1. Little Baby Crunches IC x 20
  2. Freddie Mercury’s IC x 20
  3. Captain Thor’s IC x 20

COT

CIRCLE OF TRUST: Deep Dish shared with the PAX to not be afraid of stepping up and stepping out in leadership and taking on a Q!  You don’t get better you will get stronger.
BALL OF MAN: Prayers for Fastlane’s Mother-In-Law and his family as they move her in to live with and provide care for her.  Prayers for those with illness at home.

Moleskin

There may have been some Common Core Math used when calling cadence.  The Count is working on a workout/exercise to be named The Pelosi (we’re all anxiously waiting to participate).

News

Team OCR Kingston, TN May 19, 2019 “Hardship Hill” to benefit Operation Enduring Warrior.
 

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Bulgarian Bliss – lil of that & a lil of this

QIC: Candu
Date: 01/12/2019
PAX: Cowbell, Venus, Threeskin, Jingle Vader (Respect), Uncle Fester, Prosciutto, Fabio, Fly-By (Respect), Steam Engine, Back Pew, Ohms, Picasso, Mr. Clean, Ringwald, Sidekick, Milkman, Geek Squad
AO: The Landfill
FNG Jrs- Robin Hood & Nature Boy

Conditions – chilly

The Disclaimer: Disclaimed

COP

Good Morning Sunshine x 10 IC
Willie Mays Hays x 10 IC
Abe Vigoda (slow windmill) x 10 IC
Nick Saban (slow bend over touch your toes) x 16 IC
Ass Kickers x 44 IC
Imperial Walker x 10 IC
SSH x 15 IC
One Legged Bulgarians x 10 each leg OYO
Squat x 15 IC
SSH x 15 IC
Lunge x 16 IC
SSH x 15 IC
Slow Merkins x 10 IC
Shoulder Taps x 15 IC
SSH x 15 IC
Burpees x 10 OYO

The Thang – Bulgarian Bliss with a lil bit of that & a lil bit of this

Lower Body Burner
Mosey down over to the rocks – everyone gets a good sized rock
Overhead carry back up the hill
One legged Balance Halos x 10 IC (rotate direction), swap legs x 10 IC (rotate direction)
Plank Pulls x 10 OYO
Squat Reaches x 15 IC
One legged Bulgarians w/ rock x 10 each leg OYO
Goblet Squats x 10? IC
Mosey down hill
Upper Body Burner
Pull Ups to failure, then partner assisted x 3
Chin Ups to failure, then partner assisted x 3
Spilt lunges on bench x 10 IC
Tricep Dips x 10 IC
Deeeep split lunges on bench x 5 IC
Tricep Dips x 10 IC
Mosey back up the hill
Reverse Burpees x 10 OYO
Tricep Extensions w/ rock x 15 IC
Bicep Curls w/ rock x 15 IC
Shoulder Press x 15 IC
Spilt leg lunge Figure 8s x 10 ICish each leg
Squatting shoulder press x 10 IC
MARY
Freddie Mercury x 16 IC
Big Boy Situps x 10 OYO
Wheel of Merkin x 3

COT

Humbled and blessed to be Qing my 1 year anniversary. While I was able to keep my F3 routine alive, I dropped my morning devotional Jesus is Calling during the move. Opened up again for the first time last night.
This morning’s devotional talks about letting God prepare you for the day ahead. I’m at my best when I’m spending time with Him every morning. I give my best to others when I’ve spent time with Him in the morning.
Find the morning ritual that brings out your best and stick to it.

Moleskin

The Bulgarian breathing was on point for the second half of the workout

News

[Fill in News, Upcoming Q’s, Events, etc.]
 

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It’s Monday Already?

QIC: Picasso
Date: 01/07/2019
PAX: Fissure, Geek Squad, Loan Shark, Mr. Clean, Radiohead
AO: The Huey

Conditions

Cool and chill, like a jazz band

The Disclaimer

I’m not a professional. Neither are you. Be smart with how hard you push. If you push too hard that is your fault and you cannot sue us. We will be glad to help you back to the car.

COP

Mosey around the track
SSH x 25 IC
Mosey to the back parking lot
SSH x 25 IC
Calf stretches x 20 seconds
Stuck windmills x 10 seconds, each leg
Willy Mays Hayes x 10
Cobra Pose x 10 seconds
SSH x 10 IC
Downward Dog x 10 seconds
Forward Fold x 10
Back Stretches x 10 seconds
Hip Stretches x 10 seconds
Mosey to the racing part of the back parking lot

The Thang

Tired and beating down from the “TUFF MUFF” two days before, everyone was eager to do planks
Karaoke 50 yards, then back [Loan Shark gave it his best]
Partner Exercises
P1: High Knees to end of parking lot, Ass kicker back
P2: Hold Plank
Swap
P1: Karaoke to end of parking lot, Karaoke back
P2: Hold Left Side Plank
Swap
P1: Jog to end of parking lot, Sprint back
P2: Hold Right Side Plank
Swap
P1: Imperial Walker to end of parking lot, Jog back
P2: Hold Glute Bridge
Curb Dips x 20 IC
Mosey to the Basketball Track…..yes, I said Basketball Track
Plank x 10 Seconds
Left Plank x 10 seconds
Right Plank x 10 seconds
Glute Bridge x 10 seconds
Table Saws x 10, each leg
Superman x 15 seconds
Sea Turtles x 15 seconds
4 GOALS
P1: Imperial Walkers, Squats, Merkins, Toe Merkins
P2: Hold Plank
Jump over the raging creek!!!!!! Mr. Clean made that creek his mop!!!!
Wall Sit x 20 IC
MARY
Hollow Body Hold x 15
Fissure Kicks x 15
DONE

COT

@drimback aka Geek Squad stepped up and gave a great message on not selling yourself short as a leader. If you are out in the gloom or putting sweat in somewhere else and leading the effort, don’t sell yourself short. You are making everyone better by putting forth the effort.
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
 MUMBLE CHATTER
“If Clemson beats Alabama, I’ll buy each F3 PAX a beer” – Fissure
 

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“Dabo” this and a “Dabo” that

QIC: Whittler
Date: 01/09/2019
PAX: Candu, Fabio, Fissure, Geek Squad, Loan Shark, Mr. Clean, Prosciutto, The Count (Respect), FNG-Magnum, FNG-She Shed, FNG-U-Turn
AO: Lions Den

Conditions

Cool as the other side of the pillow.  38 degrees

The Disclaimer

Properly disclaimed since 23% of the attendants were new.  Also disclaimed that I am not a Clemson grad.

COP

Began with a nice mosey lap, stopping every 100m to do 4x4s (5, 4, 3, 2 reps)
4×4 x 1
Slow single count SSH x 16
3rd grade exercises x 16
Windmills x 8
The Dabo (pelvic thrust) x 16
Sabans (slow bend over stretch) x 8
SSH medium speed x 16
Arm circles both directions x 16
Seal clap x 16
Moroccan night club x 8
Prosciutto’s Gold Chain x 16
SSH fast x 16
Plank x 16
Mountain climber x 16
Plank Jack x 16

The Thang

Given the events earlier in the week, I felt it necessary to pay homage to William Christopher Swinney, better known as Dabo
The DABO
D:  dips x 22 IC (44 total)
step up the stairs
A:  ATMs – 16 shoulder taps, 14 slow merkins, 14 fast merkins (44 total without stopping)
Step up the stairs
B:  Bar hang with pull ups x 2 rounds
Step up the stairs
O:  Ollie North up the stairs (partner carry)
Each pax took their own step and did Alligator merkins over about 20 yards
Back to the track for mosey, stopping at West End for Plank Compass and the East end for Ring of Fire with Flutter Kicks
MoM
Dr. W x 5
LBCs x 20
Pretzel Crunch x 8 each leg
Hollywood x 8 each side
Plank x 5
Pickle Pounders (or the Rammer Jammer) x 8

COT

Regardless of school affiliation, I think we can all learn something from Dabo.  In the midst of all the hoopla and excitement surrounding winning his second “Natty” in 3 years, Dabo took time in his post game interview to give credit where credit was really due:  to Jesus.  He was asked about the “joy of the moment” and he responded by stating that “joy comes from focusing on Jesus rather than yourself” and “it’s simply the grace of the good Lord to allow us to experience something like this.”  F3 really embodies this idea on focusing on someone other than yourself and if Dabo can do it on a stage like that, with millions watching, we should be able to do it in our everyday lives.  The grace of our Lord gives us the ability to survive and thrive each and every day and for that we should all be thankful.

Moleskin

There was a lot of good MC this morning.  Fissure floated around on his Cloud 9, mentioning “The Natty” (which only Clemson fans seem to say).  We had a discussion about the equestrian teams of South Carolina and Auburn.  Fissure almost got abducted but was actually just helping a kid find their shoes.  We once again struggled through FNG naming. 

News

Resolution Ruck in Progress
 

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Merkin Mania & Ambitious Goals

 

QIC: threeskin
Date: 01/08/2019
PAX: Back Pew, Candu, Deep End, Dirk, Fabio, Free Candy, Goose, Hobo, Iron Butt, Moondance, FNG-Pink Panther, Protractor, Ringwald, Roadhouse, Sidekick, Skitch, Sunshine, Venus, VSquared, Whittler
AO: Hill City

Warm for January, still damp….

The Disclaimer: we had an FNG so we covered all the bases.

COP – in sets of 10

Mosey to the Great Hall
Good Mornings
SSHs
Seal claps
SSHs
Baby Arm Circles
SSHs
Military Press
SSHs
Arm circles of a baby
SSHs
Imperial Walkers
SSHs
Willie Mays Hays
SSHs
Imperial Squat Walkers
SSHs
Mosey to the Stage

The Thang

Merkin Mania – Time to get better, faster, stronger!
10 Incline Merkins IC
Run/Sprint to the fountain on the circle path – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
15 Incline Merkins IC
Run/Sprint to the fountain on the circle path in the other direction – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
20 Incline Merkins IC
Run/Sprint to the fountain on the circle path – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
10 Merkins IC
High Knee Skip to the fountain on the circle path in the other direction – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald
15 Merkins IC
High Knee Skip to the fountain on the circle path – trot back to the stage on the other half of the circle
Special Guest – Runner-Up countdowns provided by Ringwald – Iron Butt
10 Merkin IC – slow count on the down
Mosey back to the lot for Long Legged Mary
Imperial Walkers – 20 IC
Imperial Squat Walkers – 10 IC after we (I) figured them out
Reverse Pickle Pounders – 20 IC
LBCs – 20 IC
Single Legged Reverse Pickle Pounders – 10 IC
Dying Cockroach – 10 IC
Single Legged Reverse Pickle Pounders – 10 IC (other leg – to make sure we are balanced)
Ringwalds Revenge – American Hammers (a – la – bama), Flutter kicks (for Fissure)

COT

A man without AMBITION is like a bird without wings.
I encouraged everyone to create an ambitious goal for the new year beyond what their normal goals may be.  The following advice was then read.
Successful people maintain a positive focus in life no matter what is going on around them.  They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.
Take advantage of the Ball of Man and become a HIM.
CIRCLE OF TRUST:  Counterama to 21, Namerama without video (thanks Whittler and Ringwald), Announcearama about upcoming Qs and the Ball Of Man.
BALL OF MAN: Huddled up and closed it out.

Moleskin

Ringwald’s countdowns almost added up to the amount of SSHs we did.  
Some chatter about looking pretty while skipping, not sure that it really made any of us pretty.
I was super proud of everyone running really hard, there were a lot of winded PAX.

News

Back to the normal schedule!  Everyone get out there!!!
 

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A Little – Charles Bronson, JR

QIC: The Count
Date: 01/07/2019
PAX: Fastlane, Sidekick, Threeskin
AO: Beast Ridge (Camp Jordan)

Conditions: 43 degrees, Clear Skies, a great day to workout!

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury.  If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey from P/L to Field across street.  Windmill (IC) – 10, Tappy Taps (IC) – 10 Finkle Swings (OYO) 10 Ea/Leg, ladder drills Forward Sprint, Lateral High Knees, Icky Shuffle, Lateral in & out, Forward in & out.  Between each exercise PAX maneuver around 4 corner cones with side shuffle. 

The Thang

Modified the Charles Bronson into the Charles Bronson, JR. 

Starting Point – 25 Reps of each exercise, followed by AYG to next point (approx 50 yards away), proceed to third point in Bear Crawl, then mosey back to starting point and hold Al Gore until all PAX are done.

SSH, Merkins, Burpees, Jump Squats, Imperial Walkers, Mountain Climbers, Plank Jacks, Lunges.  Total of 200 Reps, 400 yards AYG, 80 yards Bear Crawl. 

Mosey across and up the street to restroom facilities for Wall Sit routine.- Muhammad Ali’s, Joe Fraziers, Overhead Press, Decline Merkins (feet up on wall). 

Mosey across street and around playground area and Soccer field back to starting point in P/L. 

Merry Go Mary’s:  4 Pax each responsible for IC 10 Reps x 2 rotations     = 160 Total Mary’s.

COT

CIRCLE OF TRUST:  Counterama, Namerama, Announcearama –  Prayers for family members and our deployed soldiers.
BALL OF MAN: Lifted up in prayer to spoken and unspoken prayers.

Moleskin

Very little Mumble Chatter (Good Stuff), that is until we had to Bear Crawl in the mud!! Everyone was working hard, breathing hard, making it worth the early morning wake up!       

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CSAUP 01 – The Inaugural “Tuff Muff”

QIC: Ohms, Picasso, Prosciutto
Date: 01/05/2019
PAX: Candu, Care Bear, Cowbell, Deep End, Dirk, Ducktales, FNG-Uncle Fester, Fissure, Free Candy, Goose, Iron Butt (Respect), Jambo (Willy Loman), Laces Out (Respect), Milkman, Moondance, Mr. Clean, Ohms, Picasso, Prosciutto, Ringwald, Roadhouse, Shatner, Skitch, The Count (Respect), VSquared
AO: Lions Den, Landfill, Hill City

Conditions

Got colder as the morning went on. Started out temps hovering around 40 degrees – by mid-morning temps were in mid 30s with windy conditions by the river. The joys of a 3 hour and 45 minute event

The Disclaimer

Delivered three times

Lions Den (Ohms Q)

COP

– Quad Stretches Right Leg x 10 IC
– Quad Stretched Left Leg x 10 IC
– Finkle Swings x 15 IC
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– Willie Mays Hays x 15 IC

The Thang

Round 1 (Cardio)
– SSH x 20 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– SSH x 20 IC
– Ass Kickers x 15 IC
– Imperial Walkers x 15 IC
– SSH x 20 IC
– Squat x 15 IC
– Lunge x 15 IC
– SSH x 20 IC
– Slow jog around the track
Round 2 (Infinity Plank)
– Plank x 10 IC
– Merkins x 10 IC
– Plank x 10 IC
– Carolina Dry Dock x 10 IC
– Plank x 10 IC
– Mountain Climbers x 10 IC
– Plank x 10 IC
– Makhtar NDiaye x 10 IC
– Slow jog around the track
Round 3 (Shoulder Blaster)
– LAC (FWD) x 10 IC
– LAC (REV) x 10 IC
– Cherry Pickers x 10 IC
– Chinooks x 10 IC
– Cherry Pickers x 10 IC
– Shoulder Press x 10 IC
– Moroccan Night Club x 10 IC

*Endex ~0600 – Mosey to Hill City

Landfill (Prosciutto Q)

After the disclaimer, it was decided that instead of yelling “Halt!” at the end of cadence exercises, Pax would yell “Muff!”

COP

Quick warm-up; no waiting – no stopping in between exercises
SSH x 10 IC
Mtn Climbers x 10 IC
ST Merkins x 10 IC
CDD x 10 IC
Alternating Shoulder Taps x 10 IC
10-down
SSH x 10 IC
High Knees x 10 IC
Lunges x 10 IC
Wide High Knees x 10 IC
Smurf Jacks x 10 IC
10-down
Toe Merkins x 10 IC
Prisoner Squats x 10 IC
Jump Squats x 10 IC
Toe Merkins x 10 IC
10-down
Imperial Walker x 10 IC
Pistol LBC x 10 IC
American Hammer x 10 IC
Dolly x 10 IC
Flutter Kicks x 10 IC
10-down
Elbow Plank x 10 IC
High Plank & Hold Knee to chest (L/R) x 10 IC
High Plank & Kick-out (L/R) x 10 IC
High Plank with Moon Gods (L/R) x 10 IC
Peter Parkers x 10 IC
10-down
**Mosey to the rock pile for two small dwaynes**

The Thang

 
Steam Engine’s “Wall Blaster”
Wall sit w/ Muhammad Ali x 15 IC
Wall sit w/ Joe Frazier x 15 IC
Wall sit w/ Push Press x 15 IC
Wall sit w/ Side Raises x 15 IC
Wall sit w/ Bus Driver x 15 IC
Rinse & Repeat with little dwayne’s
Air Chair & 1 round of “Prosciutto’s Gold Chain” (just because) x 20 IC
*Mosey over to the little hill
Death Crawl
3 Merkins at every Cone; Bear crawl cone to cone
*Mosey to pavillion
Block Party
(1:2 exercise ratio with coupons)
1 merkin on rock – 2 rock curls
2 merkins on rock – 4 rock curls
3 merkins on rock – 6 rock curls
4 merkins on rock – 8 rock curls
5 merkins on rock – 10 rock curls
-10 count-
5 merkins on rock – 10 rock curls
4 merkins on rock – 8 rock curls
3 merkins on rock – 6 rock curls
2 merkins on rock – 4 rock curls
1 merkin on rock – 2 rock curls
-10 count-
1 merkin on rock – 2 shoulder press
2 merkins on rock – 4 shoulder presses
3 merkins on rock – 6 shoulder presses
4 merkins on rock – 8 shoulder presses
5 merkins on rock – 10 shoulder presses
Wheel of Merkin x 3
Grave Diggers Wheel of Nolan Ryan’s – L/R
Incline/Decline/Dip routine – each to 10 IC – 3 rounds
6MOM
War Hammer (WWII Situp & American Hammer) – 1:4 ratio
*Endex ~0800 – Mosey to Hill City

Hill City (Picasso Q)

COP

Calf Raises x 10 IC
Baby Arm Circles x 10, Reverse IC
Calf Stretches x 20 seconds IC
Parker Peters x 10 IC
Quad Stretches x 10 IC
Downward Dog x 10 IC
Cobra Pose x 10 IC
Back Stretch x 10 IC
Stuck Windmills x 10, Swap

The Thang

Whole Lotta Rosie
“Fourt’two thirt’nine fiftysix, You could say she’s got it all”
42 – LBCs
36 – Big Boy Situps
59 – Flutter Kicks
Thunder Struck
“I was caught, In the middle of a railroad track, I looked round, And I knew there was no turning back”
20 Merkins
45 seconds Plank
15 Merkins
30 seconds Plank
10 Merkins
15 seconds Plank
“Beating in my heart, The thunder of guns, Tore me apart”
Let There Be Rock
“In the beginning, Back in nineteen fifty-five, Man didn’t know about a rock ‘n’ roll show, And all that jive”
5 Rock Squats IC
10 Rock Chest Press IC
15 Rock Curls IC
20 Rock Rows IC
It’s a Long Way to the Top (If You Wanna Rock ‘N’ Roll)
“I tell you folks, It’s harder than it looks, It’s a long way to the top, If you wanna rock ‘n’ roll, It’s a long way to the top, If you wanna rock ‘n’ roll”
Partner Rock Toss Up Mt Midoriyama [aka Daisy Chain] x 2
Stiff Upper Lip
“I keep a stiff upper lip, And I shoot from the hip, I keep a stiff upper lip, And I shoot, and I shoot, Shoot from the hip, Yeah, I shoot from the hip
Left Side Plank x 20 IC
Right Side Plank x 20 IC
Willy Mays Hays x 20 IC
Glute Bridges x 20 IC
Pickle Pounders x 20 IC
Hells Bells
“Hell’s bells, Yeah, hell’s bells, You got me ringing hell’s bells, My temperature’s high, hell’s bells”
All PAX hold Plank while one PAX at a time runs to the Drum Jungle and rings the bell. The faster each PAX runs and rings the bell, the faster we get done.
Drum Jungle will be about 100 yards away
Have a Drink on Me
“So don’t worry about tomorrow, Take it today, Forget about the check, We’ll get hell to pay, Have a drink on me”
DONE – TUFF MUFF 2019 in the books

COT

CSAUP 01 dedicated to Best-in-Show’s Dad who suffered a major stroke the morning of the event. Prayers go out to him and his family during this very trying time.

Moleskin

  • T-Claps to the guys who conquered the full Muff: Deep End, Mr. Clean, Picasso, Skitch, Ducktales, VSquared, Prosciutto, Fissure, Ohms, FNG-Uncle Fester, The Count
  • T-Claps to those who conquered the half-muff (Hill City to Coolidge): Ringwald, Laces Out
  • When you name an event like the “Tuff Muff” – the mumble chatter takes care of itself
  • Yelling “Muff!” instead of “Halt!” never gets old. Never.
  • Draw string bags aren’t the most comfortable running bags
  • Free Candy might be the most considerate dude ever – he brought water and poured it in individual cups for the CSAUP’rs and also offered some honeybuns to replenish electrolytes calories; What a guy!
  • Landfill dog-walker joined in on some dip action with dog on leash (Cade); said he knew a guy in F3 — yep! we all do 🙂
  • Let’s just say, we are glad the facilities at the Landfill were open today – What say you Fissure?!
  • Whole lotta Rosie might be tough to remember the measurements, but it sure isn’t tough to talk about that Rosie in the context of the Tuff Muff.
  • Whiskey in a plastic container looks like urine
    • Further, whiskey shot(s) after a CSAUP are now a staple (Thanks Picasso!)
  • Coolidge passerby who took photo at the end wearing Vancouver Canucks toboggan doesn’t watch hockey; but he took our photo so that’s awesome
  • Picasso loves AC/DC and is creative
  • Picasso drinks Kale Tonic medicinal tea after getting Muff’d; meanwhile, Ohms drinks whiskey laden coffee at a restaurant that doesn’t serve alcohol. It’s “Legal”.

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