The Waffle (Mini CSAUP)

The Waffle (Mini CSAUP)

So shortly after the Five Stones trails were cut, Posse had this horrible idea that we should combine three workouts and two locations into a single workout.   I took off with that idea and came up with today’s “mini” CSAUP.   Mini because it was only 90 minutes (though I feel the guys that joined today may take issue with me calling it “only 90 minutes”).   The original idea from Posse also included a way to tie together all the Waffle talk from last year into a “lets come together” workout where Impromptu and Diesel join hands and workout together.  Unfortunately, that idea quickly fizzled with the Friday Site Q’s decided 90 minutes wasn’t welcoming to FNG’s and Kotters (and they were right).  But the name and idea lived on anyways.  So how exactly will we accomplish 3 workouts into two locations?   Here’s how:

Start with a 30 minute Boot camp (Impromptu).  Then Run 1 mile to Five Stones Church (Swarm) for a 30 minute gear workout (Diesel).  Once the Friday Site Q’s backed out, I decided to turn the Diesel portion into an Iron Pax Challenge.    And finally a 1 Mile run back to COT (second dose of Swarm).   So there was the plan.   Here is what we actually did.

WARM UP

Mosey to lower bus parking lot for Side Straddle Hops and various stretches.  Then Mosey to the round a bout for an AMRAP workout.

THE THANG

Hub and Spoke.   5 outer exercises and 1 inner exercise.  The inside exercise was 10 Fence Squat Jumps (Posse was pleased the Russian Get Up’s had been removed from the previous Q I had recycled this from).  The outer excercises were:

• 2o Dry Docks
• 20 Merkins
• 20 Step Ups
• 20 Dips
• 20 Heels to Heaven

We made it through two full rounds.   This is where Hurry left us to go join the 8:00 am workout.   Indian Run towards the entrance stopping at the middle school drive for a quick calf stretch since Drive By has apparently barrowed Moneyball’s calves for the winter.   Reverse Lunge walk up the hill for 20 yards and the turn to mosey to the light.

Safely cross Cuthberson together then run to the four way stop stopping at lights on both sides for 5 jump squats.  Collect everyone at then head left towards the pool.   Quick right on the trail and gather folks at the concrete bridge.   This is the closest point that the Five Stones trail comes to the Champion Forest trail.  Its about 20-30 feet of walking through the woods.   Five Stones trail were slick so we carefully mosey’ed to pick up blocks and gather in the gravel lot for Iron Pax.

For the Iron Pax portion, I attempted to combine two Iron pax workouts from this past fall into one workout while sprinkling in my own suck as well.  It was designed to be an out and back workout with stacked exercises on one side and increase rep exercises on the other.  Here is what we did:

• 1 Blockee and 10 Block Hops.  Murder Bunnies for 25 yards.   10 Block Merkins.   Riffle Carry back 25 yards to start.
• 2 Blockees and 10 Block Hops.  Murder Bunnies for 25 yards.  10 Block Merkins and 20 Curls.  Riffle carry back.
• 3 Blockees and 10 block hops.  Murder Bunnies.  10 Block Merkins, 20 Curls, and 30 overhead presses.  Riffle Carry back.
• 4 Blockees and 10 block hops.  Murder Bunnies.  10 block merkins, 20 curls, 30 OH press, and 40 Rows.  Riffle back.
• 5 Blockees and 10 block hops.  Murder Bunnies.  10 block merkins, 20 curls, 30 OH press, 40 Rows, and….just to be an ass hole two 50’s.  50 foot release squats on your block and 50 chest presses.   Riffle back to start.
• Finish with 6 Blockees and 10 jumps.

This sucked on paper and I can assure you it was worse in real life.  My timing worked out well here as we had just enough suck to fill the 30 minutes I intended.   15 minutes to make it back to COT.

Gingerly navigate the mucky Five Stones trail and collect on Champion Forest concrete bridge.   Jailbreak back up the trail (fairly steep incline) to the road.   Slow mosey to 4 way stop.   Team up for leap frog sprints.  Team 1 sprints to first driveway, then team 2 leap frogs them to driveway 2 and so on.   We did this all the way up to Cuthberson Rd.   Crossed safely together then short mosey to the middle school road.  Another Indian Run to the bus lot entrance and the all you’ve got to the middle school entrance.   About 2 minutes left so I called for 10 burpees on your own and then we caught up with the group (that exceeded the governors mandate of 25) to finish their Jack Webb of 10 Merkins and 40 presses.   90 minutes, three workouts, two sites….Done.

MOLESKIN

• Posse was right.  It was dumb, it sucked, but I’m glad I did it.   It felt great starting the year a little outside of my comfort zone.  As my Shield Lock knows, and those that attend Q Source with me.  I think CSAUPs are dumb.  The risk outweighs the reward for me.   But I may be on board with these mini CSAUPs.
• Thanks to Honeycomb and Drive by for joining.   Honeycomb crushed the Iron Pax.  He was in the lead the entire time.   Drive by pushed through a calf issue to complete the workout (and talked my ear off the entire time – but in a good way that kept my mind off how bad iron pax was).
• Posse was stuck coming regardless.  It was his brain child, I only took his idea and brought it to life.
• Have a good New Years Day.  I can’t wait to see the groupme trash talking between our Clemson (Posse), Ohio State (Rubbermaid and Dasher), and Notre Dame (Rudy) fans.  I can’t think of any Bama guys.
• Doughboy, I’m coming for you and your KY Jelly Wildcats tomorrow at the Gator Bowl.  (Nevermind that our D Tackle ((#1 in the country) is skipping the bowl against a team that prides itself on its running game).   Go Pack.