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


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)


– 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!”


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

SSH x 10 IC
High Knees x 10 IC
Lunges x 10 IC
Wide High Knees x 10 IC
Smurf Jacks x 10 IC
Toe Merkins x 10 IC
Prisoner Squats x 10 IC
Jump Squats x 10 IC
Toe Merkins x 10 IC
Imperial Walker x 10 IC
Pistol LBC x 10 IC
American Hammer x 10 IC
Dolly x 10 IC
Flutter Kicks x 10 IC

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
**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
War Hammer (WWII Situp & American Hammer) – 1:4 ratio
*Endex ~0800 – Mosey to Hill City

Hill City (Picasso Q)


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


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.


  • 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”.




– Where: Hill City, Chattanooga, TN
– When: 07/04/2017
– QIC: Angus, Ohms, Delta, Steam Engine
– The PAX: Early Bird, Laces Out (RESPECT), Rainman, Mr. Clean, Pumpkin, Chief, Devo (Nomad), Mudslide, Banjo, Burner, Sparkles, Schnitzel
Today 16 PAX marched onto the fields of Hill City with the red glare of rockets lighting up the Chattanooga sky. Today was no normal day, it was a special one. Today we honored our country’s heroes and celebrated our freedom to be able to do what we do in the greatest country on Earth. We had record numbers and we are so proud to see our band of brothers in Chattanooga growing!
There was no one single Q today. On this special day, 4 brothers passed the Q torch around to complete what I think we can all agree ended up being the most memorable Post in F3 Chatt’s short history.
CONDITIONS: 75 Degrees F, Pouring Rain, and 300% Humidity
WARMUP: Loosened up the muscles with some light OYO stretching and then Angus led us down a path of warmup torture…here’s what he put us through:
– 5 Burps
– SSH x 20
– Finkle Swing x 20
– SSH x 20
– Imperial Walkers x 20
– SSH x 20
– Ass Kickers x 20
– SSH x 20
– High Knees x 20
– SSH x 20
– Wide High Knees x 20
– SSH x 20
Little Mosey Down to the Big Field in Coolidge Park to continue what Angus calls a “Warmup” although I’m pretty sure everyone was already warm! Guess one can never be too warmed up…
– 5 Burpees
– SSH x 20
– Diamond Merkins (4 count) x 15
– SSH x 20
– Carolina Dry Docks x 15
– SSH x 20
– Merkins x 15
– SSH x 20
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Angus then passed the torch to YHC.
Circuit #1 (DMC – Duckwalk, Merkin, Crawl)
– Duckwalk 30 yards
– 5 Merkins
– Backwards Bear Crawl 20 yards
– Duckwalk 30 yards
– 10 Merkins
– Backwards Bear Crawl 20 yards
– Rinse & Repeat adding 5 merkins every round until a total of 25 merkins is complete
Time to pass the torch to Delta for some more action:
Indian Runs!! the PAX formed a line with Delta leading the pack. We continued the Indian Runs until Delta got back to the front of the line. With 16 PAX…let me say…this was no short run!
Circuit #2
– Burpees x10
– Lunge 50 yards
– Mosey back to starting point
– Rinse & Repeat x3
Whew everyone is for sure feeling the burn now. But there was still one more Q to go…so it was time to mosey to Mt. Midoriyama and once again pass the torch. Let’s see what you got Steam Engine!
Circuit #3
– Start at 1st Lamp Post & perform LBC x20
– Mosey to 2nd Lamp Post & perform RBC x20
– Mosey to 3rd Lamp Post & perform American Hammers x20
– Mosey to base of Mt. Midoriyama, sprint up & mosey down
– Mosey back to 1st Lamp Post
– Rinse & Repeat for 8 straight minutes
COT: Countoff, Name-O-Rama, Shoutouts/Requests, Reading of the Declaration of Independence, Prayer
“Americans should never forget that the founders of this country, like all who have served her in uniform, were willing to die defending everything its flag represent. It’s so easy to get lost in the controversies that divide us. But I believe, no matter what our race, religion, or beliefs may be, that AMERICANS should be able to come together to keep our country rooted in what made it great”


YHC is aware that some of you have already received this update. Better to have it twice than not at all. Travel safe!
• Donate to the Hidden Wounds foundation at the following link. This is a worthy cause and we will be presenting them a check at the race site.

Donations to F3 Summerville causes

• Contact Goose (r.w.martier@gmail.com) ASAP and sign-up for F3 Village games. Regions and AO’s also need to coordinate team space/tents for the village with Goose now. ALL Pax are encouraged to stick around for 2nd F after the race, as well as participate in the F3 games.
• All runners check the following web site for your team number and starting time. You will need to know this when you check in. http://www.ultimatechallengemudrun.org/start-times.html
• Team Captains print and sign the race waiver. Each team must have a waiver signed by all team members with them upon checking in for the race.
• Early forecast predicts a very hot race day with possible Thunderstorms. HYDRATE and plan accordingly.
• 0730 gates open for the masses. Plan for traffic delays getting to the AO. F3 will be parking near the buses. Look for F3 brothers to direct you to parking.
• Team Captains ONLY check in IMMEDIATELY after arriving. No need for all team members to stand in line. F3 check-in will be via the F3 table, NOT the table for the general population. Captains will need to know their team name and start time.
• 0815 BOM
• 0830 Race starts
• 0851 First F3 team steps off.
• 0913 Last F3 team steps off. Actual finish order is determined by one tracer that each team gets and when that tracer passed the start and finish line, not physical order of finish. F3 has nothing to do with the timing of this event, with the exception of the F3 team’s order.
• F3 games will go at approximately 1130 or as determined by Goose. This is the first time for the F3 games so you definitely want to stick around to compete and enjoy the 2nd F.
• Food and beverage vendors will be on site. PLEASE SUPPORT THE VENDORS THAT SUPPORT THE RACE.
• In addition to the vendors selling items, the Mud Run organizers (not F3) will be raffling off items.
• ENDEX is TBD, expect late afternoon.
• The Q for this event as well as some of the Co-Q’s will be wearing white F3 T-shirts on race day. If you have questions, find a guy with a White F3 shirt.
• If you plan to drink, plan NOW for a Designated Driver.
Thanks for all that you do,
Major Dad – Mud Run Q

Preblast: Rebooting The F3 Super Bowl – The Mud Run

F3 is gearing up for the next installment of our annual Super Bowl, the Ultimate Mud Run. We aren’t just doing another Mud Run this year. The men of F3 Summerville are rebooting the whole dang thing.
After many successful events put on by the Columbia regions of F3, Ken Doll wrote “you may have noticed a steady drop in attendance over the past few Mud Run events. In addition, the enthusiasm for our Super Bowl has waned.”
It’s true. Very true. So we’re starting over and giving you a reason to come back out and fellowship with over 500 of your brothers from every F3 region.
Some things will remain the same. We’ll have a big tent. We’ll have a beer boat. But you’re going to see a lot of changes.
For starters – only one Mud Run in 2017. It will be the Spring one held on May 20th. And it’s going to be epic. Bet on it!
Best of all – more competition and more partying!
You’ll see:
1. A longer after party.
2. A new tailgating row (Second F Village if anyone asks) with tents from every region.
3. More competition before, during and after the run. Think awards for a Respect crew, Rucking crew, F3 Olympics and much more. We’ll announce all that soon.
4. A more competitive starting order.
5. A competition to see who can chug more beers than Team Unicorn Slaughterhouse Death Match – certainly going to happen, maybe, probably not.
What: 2017 Mud Run – The Super Bowl of F3
When: Saturday, May 20th | 0700
Cost: $60 per person
How: Click here – http://f3summerville.com/mud-run-spring-2017/
(after signing up here you will be sent to a page with the PayPal link for payment)
IMPORTANT: You will sign up for the Mud Run individually. Your Region Nantan will appoint Region Mud Run Q. You should report your team name and members to your Region Mud Run Q. Additional information will be sent to your Region Nantan and Mud Run Q later.
UPDATE 1 | May 8, 2017

  • We currently have about 325 F3 men doing the race.
  • Sign-up ASAP. YES, you can still sign up today. http://f3summerville.com/mud-run-spring-2017/
  • Donate to the Hidden Wounds foundation at the below link. This is a worthy cause and we will be presenting them a check at the race site. https://facebook.com/donations-f3-summerville-causes/
  • Form your team and let the Mud Run Q for your AO know who is on it and the team name prior to 10 May. If this is not done by 10 May, you will be placed on a team of our choosing. Don’t assume just because you put it in some hidden thread or mentioned it over a beverage two months ago that he has your team info. POC for this is Banjo cupoe13@gmail.com
  • If you “think” your team is a competitive team and worthy of being placed at the front of the pack with other studs, contact the Mud Run Q for your AO prior to 10 May as well.
  • Contact the Mud Run Q for your AO prior to 10 May and sign-up for F3 Village games. POC for this is Goose r.w.martier@gmail.com
  • Team Captains print and sign the race waiver which can be found at the below site. Each team must have a waiver signed by all team members with them upon checking in for the race. http://www.ultimatechallengemudrun.org/


  • 0730 gates open for the masses.
  • 0815 BOM
  • 0830 Race starts
  • 0852 First F3 team steps off
  • F3 games will go at approximately 1130 or as determined by Goose.
  • Food and beverage vendors will be on site. Please support the vendors that support the race.
  • ENDEX is TBD, expect late afternoon/early evening.
  • If you plan to drink, plan NOW for a Designated Driver.

2017 Maltz Challenge

YHC has been advocating for awareness of our armed forces for nearly as long as I have been able to breathe. That has even been paired with F3 when I launched REDFriday here in Greenwood and shared my passion for it with groups in MECA and Mint Hill. We even spotted a guy from Richmond, Va. rocking a REDFriday shirt at one of the transitions on the BRR. Now it’s time for the Nation to tackle a pretty tough Hero WOD in honor of one of America’s finest heroes.

The DEA Maltz Challenge started in 2006 to honor Air Force MSgt. Michael maltz, a highly decorated member of USAF Pararescue (the USAF’s elite special forces unit) who was killed on March 23, 2003, during a rescue mission in Afghanistan.

Read more about MSgt. Michael Maltz here.

Each year, the Maltz Challenge selects service members who were killed in action to honor during the Challenge.

Read the list of honorees here.

This year, the Challenge will be held on Friday, March 10

The workout can be completed in any park or gym with minimal equipment. The workout is simple, yet difficult:

  • 400m run
  • 50 pull-ups
  • 100m fireman’s carry or 200m farmer’s carry with 50lb. dumbbells
  • 50 dips
  • 50 knees to elbow
  • 100 sit-ups
  • 400m run

Work should not be partitioned other than prescribed above. Participants can modify to half Maltz by cutting all reps in half or complete it as a team of two. If you have a weight vest, wear it.

We are asking that everyone participate to the level they can. There is no cost to register and t-shirts can be purchased separately for $20.

Register for the Maltz Challenge here.

Purchase a Maltz Challenge t-shirt here.

After the event is over, we will have a backblast posted on the Nation website for guys to enter their times for the challenge and who they honored during the Challenge. This is not to see who can complete the WOD the quickest, but to document your time so that you can see how much better you do next year!

You can follow the Challenge on Facebook here.

If you have any questions or comments, hit me up here or on Twitter @JuggernautF3. If you have any gripes or complaints, please contact CSPAN.

I look forward to seeing how everyone does!