Long has the leatherneck reigned king in the nation of the gloom. Long has the beer boat and the brotherhood of regions awaited tired finishers of the 6 mile slog. Competition has been fierce for the busted paw and long may tradition reign in that hollowed place. Yet there are those who have called for something different, wondered what other tests of brawn and bravery may lie in waiting… This year the bravest of PAX will answer that question.
In a respectful but decisive move, the our fearless leaders of Area 51, SOB, TheFort and Union County have elected to blaze a new trail and start a new tradition. in 2017 we untether our CSAUP from the halls of olde and take on a new challenger. This upstart claims new obstacles calling for bravery and determination to conquer. This savage beast will stretch our will, our determination, and even our fears as we charge across its 6 mile length and conquer the 30 monstrous challenges along the course. For those who complete the challenge, however, new glory awaits.
The Thang:
This year we will be taking on a new challenge with new rules and a new attitude, Savage Race (www.savagerace.com). Here’s what you need to know, you will have TWO options to compete. The first is as it always was, pick a four man team and then work together to take on the course. The second is new and provides you an option to go it your own for individual glory. Either way you chose to compete, there will be bling awaiting you should you reign victorious. Awards shall bestowed in the following fashion:
Fastest Individual Time: Must be signed up for SavagePro. Based on the actual results posted by Savage, the PAX with the quickest time through the course AND who keeps his PRO band shall take home the spoils. Should no PAX keep his wristband, the award will go to he with the fastest time. For more on the SavagePro rules please see http://savagerace.com/2015/04/official-savagepro-rules/
Fastest Team: Must be signed up in the Savage Open heats. Based on the time of the LAST member of your team to cross the line (aka stay together and help each other) the fastest to finish team based on official savage race timing shall be awarded. Please note while SavageRace does not require mandatory completion nor is there a penalty for failing the obstacles, it is a poor team which does not at least attempt every obstacle. Don’t win in shame boys.
Fastest Region: This award requires 3 teams to finish from your region to qualify. The 3 fastest finishing time from each region which qualifies will be averaged and the region with the fastest averaged time shall be crowned the CSAUP victor of the event while receiving a VERY special reward.
All signups should be completed no later than 4/1/17 however signups are subject to availability (As of now the race shows 75% sold out.) Once you have signed up, reach out to your event Qs and let them know who your team is including handles and real names. Those Qs are as follows:
A51 – Flipper (Rbondy@me.com)
SOB – Poptart(mcbohlen13@gmail.com)/Goonie (john.moravek@gmail.com)
TheFort – Longshanks (Ryanpesa@yahoo.com)
UnionCo – Glass Joe (micah_tyson@hotmail.com)
If you don’t know which region you’re in or you don’t have a contact listed above, reach out to YHC. If you don’t have a team thats alright, you should still sign up and the event Qs will get you on one. When signing up use promo code GCF317 to get 15% (Thanks Mario) and the “team name” on the signup sheet is F3 Nation (not whatever name you chose to give your 4 man team.) Please be sure to follow these instructions so we all launch together.
Finally Gentlemen, discussions are underway with Savage to work out a way for us to include our usual philanthropic focus into this event. Stay posted for how we’ll incorporate support of one of the veteran support groups active in the area (IE Operation Enduring Warrior, Wounded Warrior etc…)
Please reach out to YHC, your Event Q or your CSAUP Q with any questions or concerns regarding this event and make sure to get involved, it will be EPIC.
Once More, Into the Breach – Flipper
Race Location:
Moby’s song Flower [aka. Bring Sally Up] has been a staple when I Q. This morning, since I was with the elite PAX at Joust, i decided to throw in a twist. Instead of doing supine pull ups to the song, I was confident in the skill level of the PAX to execute “fireman push ups” to Sally. After a confident and thorough explanation, one out of the three groups of four performed the exercise correctly. For those who struggled [@Skywalker_F3 and @StonecoldF3] here is remedial video https://www.youtube.com/watch?v=Qd05K6uKyQw. I will be sure to send this in a pre-blast or prepare a flannel board to illustrate next time!
The Thang:
Disclaimer: No ice, don’t make us do CPR on you and break your ribs. F3 is not responsible – so modify.
Quick Mosey around parking lot.
20xSide Straddle Hops, 20xGood Morning Nashville, 20xEmperial Walkers…
Wonderful instructions for Fireman Push Up. Q music…. 33.3% success rate [see comments above].
Mosey to Track. Run half lap do 15 burpees. Run half lap do 15 air squats. Run half lap do 25 merkins. Run half lap and do 25 LBCs.
Mosey to play ground. Partner up. Partner 1 is a timer who runs the exterior of the bleachers [1 lap] while partner 2 begins 200 dips to be completed cumulatively. Repeat with 100 pull ups. Repeat with 200 Merkins. Repeat with 200 LBCs.
Mosey to sidewalk for 75 yards of lunges. Mosey back to parking lot for Dollys.
@Smokey_f3 took us out.
Thanks for the invite @Yeti_f3!
Those present: Stone Cold, Baracus, Sweeny Tod, Voit, Yeti, Mad, Sensi, Chin Music, Freedom, Dollywood, Skywalker, and Smokey
First of all I apologize that I didn’t prebast the running conditions that I was going to put everyone through but then again, not really. “Suck it up Buttercup” and get to work!
WU: SSH 20, LSS 20, MC, 20, Moracco’s 15, CP 15 and a mosey over to the track
The Thang:
1st run- 4 laps- When waiting for the pack Led Mary, Supermans
2nd Run- 3 laps– When waiting for the pack Led Mary, Supermans
3rd Run- 2 Laps- When waiting for the pack Led Mary, Supermans
4th Run 1 lap- When waiting for the pack Led Mary, Supermans
All as fast as you can
Moleskin:
Lot of mumble chatter as we lined up on the track, whining about running, “If I would have known there was going to be this much running…” but not to long into the q everyone was too out of breath to complain. Hollywood as expected finished every run first, seems like all he does is run like the wind. Shop was pleased with his performace as he did not have to walk any, kudos to him. Leagal Zoom is back into the full swing of things showing up to a lots of sites lately. Frack was not a fan of the running but he knows he really likes its, and Good Fella and Posse continue to show improvement as well, so much faster than they were two months ago! Now Turtle, he has a different story, somehow his “procedure” some how messed his knee, up (not sure how those two things are connected:), I still give him credit, he didn’t quit and stuck to merkins while we ran. All in all was 3.4 miles of heart pumping running.
5 men showed up at 5:00 am for a 15 min pre-run to a running workout. Just couldn’t get enough. Actually one came in on two wheels, circled the median twice, and jumped out of the truck ready to lay down some miles. #fashionablylate #withflare
An additional 7 to 9 men showed up at the normal 5:15 start time and joined the pre-runners for a circling of the Danger Zone. The reason for the range in numbers is it seemed the quantity of PAX were fluctuating throughout the workout. At COT, there were (eventually) 14 heads. So we’ll leave it at that.
It was decided during mull-o-rama between the running that it would be safer to go the “long way” to the corner of 51 and Rea. This entails running west on Bevington Pl, right on Elm, and right on 51 until reaching the proper intersection. This round-a-bout way avoids the jagged sidewalk, closed sections, and mud holes on the way up Rea which give this route its name.
Most got in 2 full laps of the Danger Zone before heading back to COT. Gumbo, who is currently fighting his way back from IR, did one lap but he has a valid Dr’s note allowing that.
Moleskine:
– The gentle mist that fell on the early group was gone by the main event. Since there was no rain, the temperature was great during the workout making short sleeves very comfortable. However, it was just cool enough to keep Abercrombie (OneNiner) shirted up (Tolkien was not here to lead the shirtless charge and apply peer pressure).
– The wind was strong today and seemed to be in the face coming up the big hill heading back to 51. This was like a slap in the face and angered Tiger Rag.
– Stomach issues seemed common this morning leaving Fletch on the doorstep of Dunkin Doughnuts at 5:55 am crossing arms, legs, and sphincter staring decisively at the poor doughnut workers. Bunker also high-tailed it back to the parking lot port-a-jons. It is lucky he has that hand sanitizer in the car. #thatsgross
– Out Cold travelled all the way from Lake Norman to join the PAX today. We are glad he didn’t continue down to Rock Hill this morning and made it in time to join us.
– Frasier, Thin Mint, and Fletch (before his bathroom run) were pushing the pace today and making it look easy.
Announcements:
– 10-miler with Bunker in Feb
– F3 Dads
– Feb 25 18:00 – JRR Tolkien is arranging a hockey game for dads and 2.0’s. Message him soon to get your tickets. It requires a HC since he will be buying tix in the next few days.
– Feb 4 9:00am – YHC is arranging a 2.0 workout including pain stations, tickets, and dollar store trinkets. Should be a good time. Location is the Bull Ring in Ballantyne. Will be going out on Slack next week.
– Swiper is going to be a dad!
A slight drizzle as I pulled in to the lot, but that quickly subsided and a warm, breezy January morning took its place. The #Meatrunners cruised in, the music crisis was averted (or was it?), and we were off.
Warmup:
SSH x 20 IC
IW x 20 IC
20 swings, pass bell to right
10 merkins
repeat 3x
15 goblet squats, pass bell to left
10 merkins
repeat 3x
The Thang:
Timer was set: 40 seconds on, 20 seconds off
Exercises:
Clean R
Clean L
Lunge R
Lunge L
Press R
Press L
Goblet Squat
Lawnmower R
Lawnmower L
Romanian Deadlift R
Romanian Deadlift L
Swings
Upright Row
Tricep Extensions
Pullovers
Repeat everything once more.
A few minutes left, so we hit a 6 inches to plank circle for a few rounds (or at least half of a popular Backstreet Boys song)
Done.
Moleskin:
The music crisis was all the craze before the workout even began, leading me to believe this was going to be an eventful morning. Many theories as to how we would get music playing loud enough were thrown out and eventually we settled on using Witch Doctor’s full-sized car trash can. Shockingly, it didn’t work as well as we’d hoped, but Vodoo stepped in with his handy speaker to save the day. The only other option was High Tide’s jeep, but with all of that Alabama gear on it, we knew it would most likely give up with :06 seconds left on the clock.
With the music bumping to an Amazon Prime 90’s mix, we had some solid tunes (and no commercials). Vanilla Ice took us back to a simpler time when Brown was only benching 275. Blink 182 and Weezer had us thinking about Jncos and MTV. It wasn’t until Celine Dion attempted an appearance that things got weird (side note, don’t ever go to Jack in the Box with Runstopper.) Rage Against the Machine was up next with the explicit version of some rager that included several “4th F’s.” The big finish, however, was reserved for the original Meatheads themselves, The Backstreet Boys. All in all, a solid representation of the 90’s.
Great work out there by everyone. Not the most exciting workout, but the #mumblechatter more than made up for it. Great to see McFly back out after his debut at Skunkworks on Tuesday.
As always, an honor to lead.
YHC must admit with bad weather looming the weinke was more of a list of ideas than a real plan. Together with Slim-Fast and Sensei, we were debating battle plans up until right before the PAX began to roll up.
What happened next went something like this…
COP
Tha Thang
Part 1
Part 2
Mary
Moleskin
Announcements:
9 PAX showed up for something bad but what they got was……..a bad workout.
Here is the explanation of what was accomplished
Mosey over to Edenbridge LN for COP
15 IW – CAD
15 Merkin – CAD
15 MC – CAD
Partner up
1 run Edenbridge the other runs Rea Forest to Windyrush – meet up 20 partner Derkins
Run back squats.
Repeato
30 Boone Crunches – Yes that’s right
7’s on the hill of Rea Forest – Merkins at the bottom and LBC’s at the top
Native American Run back to launch
10 Merkins – CAD
20 Freddy Merc’s CAD
9 Merkins – CAD
20 Boone Crunches – CAD
Mosey to the track
Partner – Catch me if you can with 10 merkins
FIN
Moleskin
Took the Q over from Spackler who is DR for work. Which was convenient considering last night there was a 85% chance of rain. Once again the weatherman nails it.
Decided to dig deep in to my old workouts at Hydra and did something very similar to the last time which makes it unoriginal and I’m okay with that. Once you have been doing f3 for 4+ years you shoot from the hip and you’re pretty good at it.
Kirk texted me that he was coming in hot and didn’t disappoint. Then told me that he had Authentic Korean last night which could only end poorly with the Kim Chi (Sp?). Gummy ran in and apparently wanted a medal for it. We get it you are training for the BRR or something and you need to run. He also questioned my workout and really everything I did which is fair because I did the same to him last week #whatcomesaroundgoesaround.
Lazyboy was out there, haven’t seen him in a while since I gave up Site q at Death Valley, he was quiet today….probably because Gummy was talking so much, THANKS FOR THE TAKE OUT. Ironsides – Great to see you man and glad that you are healing up. Puddin was a little upset with me on the 7’s and kept complaining that it was too far. I’m doing that for both of us….trust me. Jet Fuel is lighting it up. I couldn’t keep up with him….tried but couldn’t. Marge has gotten insanely too fast. Him and Kirk were leading on both 7’s and partner work. No way I was keeping up with them. Hopper and I have been seeing each other at the Y, we usually nod and then I pretend to wail on my pecks but really just grab water too much.
The backblast is coming in late today, but it’s still today.
20 Men posted at Anvil after a fair warning of burpees. And burpees we did.
Mosey to the COP.
SSH, IW, Low Slow Squats, Merkins, and 10 burpees OYO
Mosey to lot next to 51.
Run from one end to the other, stop at each parking lot line for 2 jump squats – it’s a lot of lines. AYG back.
Run from one end to the other, stop at each median for 15 Monkey Humpers. AYG back
Plank with Mountain Climbers – 50 IC
Mosey to Hotbox. 3 rounds of split leg squats and derkins with a run around the light post.
Mosey over to portico thing-a-ma-bob. Circle up for Mary. Flutters, Dollies, Freddy Mercury, Heels to Heaven, Cross over Dollies, and LBC’s (6 full minutes)
Some peoples chair then run back the car area and circle up.
10 minutes left for 100 Burpees OYO and in silence. Use the time to reflect on family, friends and our brother McGee who is mourning the loss of his mother. If you finish early, help other brother’s finish.
Moleskine:
After deciding 100 Burpees must be done at McGee’s AO to keep is 100 burpees a day going, I went all in and tried to pull of a Q that McGee would have done. After reviewing a bunch of his backblasts a few themes emerged:
It is great to see the PAX #ShieldLock around a brother in need. While McGee wasn’t at the workout his spirit was strong and 2,000 plus burpees were completed.
Thanks to Mermaid for the wonderful takeout.
Always an honor,
Alf
Announcements
Sign up for Savage Race
Join the mini-CSAUP on Saturday from McAlpine Elementary at 7AM
Finally felt a bit like winter again this morning and it was a refreshing way to start the day. After Fahvra came sprinting in from who knows where at a pace that very few humans could match, this is what happened.
Thang
Moleskin
Have wanted to bring my sled out for a while, and always love playing with the sandbags, but have had trouble finding a way to do it where we have enough to go around. Then I remembered some of Argonaut’s previous station workouts at Elon Park and this was the result. Tried to keep the stations close enough that no one would feel lonely and succeeded for the most part, but tunes would have been a good addition. This was definitely something a little different today (for me at least) and if you have any feedback, especially negative, I would love to hear it and learn from it for next time.
Great group of guys this morning as always at Fat Camp. Transporter showed up early and was kind enough to help YHC haul all the gear down to the soccer field in my trusty wheelbarrow. YHC was worried at first that he was a security guard or concerned school administrator wondering what the hell I was doing pushing a wheelbarrow around the school at 5:00 in the morning. Even better, he loaded that thing up and pushed it back up the hill when the workout was over. Big thanks to Transporter and everyone else for helping bring the gear back to the truck.
Bounty Hunter didn’t bring gloves and quickly regretted that decision when we laid our hands on the cold, wet turf of the field. Seeing as he is a Site Q of FC, he should’ve known better so I don’t feel bad.
Tagalong called me last night to let me know he was coming but I forgot to remind him that Fat Camp starts at 5:15 and he showed promptly at 5:30 ready to work. After consulting Wingman, it turns out that we have the schedule posted in multiple places online as well as on Twitter, so I also don’t feel bad.
Thanks for the opportunity to Q and thanks to General for taking us out.
Announcements
WORKOUT SUMMARY
So YHC pulls up into The Vine American Kitchen Parking lot at ~5:20am, and had to park in a totally distant spot, just to get a space! That’s how packed the lot was this morning. What was going on? Did The Uptown Cabaret just open a Ballantyne location behind The Vine? Possibly… Frehley’s car WAS in the lot with a bunch of rubber bands used to wrap dollar-bill wads flapped on his dashboard (he wasn’t there for a prerun). Nope, sadly quite the opposite was true… 20+ men had showed up early for a sausage party prerun to follow the big kielbasa Bratwurst before SWIFT. Cars kept on pouring into the lot, and by 5:30am a total of 49 lovers (run away = SWIFT) and FIGHTERS (stay & bang = Bagpipe) were ready to throw down.
YHC has been on IR for a few weeks (thks Hairball & Turkey Leg #400mRepeats #BADidea), but agreed to Q Bagpipe last minute because Mr. Bean was originally on Q, and YHC felt terrible that Bagpipe PAX would have had a pathetic workout and an even worse backblast #NONEwritten. Not to mention YHC owed my boy Cheddar for volunteering for Team Panda @ Ragnar #HIM. Was great to see so many F3 Brothers out there for either workout… including an FNG Catheter.
THANG
Nothing fancy today… hey if you wanted running, you should have posted at SWIFT, but Bagpipers still covered nearly 2 miles of turf. YHC was intent on completing at least 100 burpees in solidarity with McGee (100 burpees for 100 days challenge) whose mother just passed away after losing the battle to ovarian cancer. YHC hears she was a true public servant and quality individual, RIP. It was great to see the men of Fast Twitch honor McGee’s mom with 100 burpees as well yesterday, and again at the Maul with another 100. None of it coordinated, just brother thinking about another brother.
We did a bunch of single leg squats, reverse burpees, proper squats, bulgarian deadlifts, wide arm merkins, narrow arm merkins, hip slappers, planks, ab crunch thingamabobs, walking lunges, most in slow civilian cadence count. We even ran up Bagpipe Hill backwards…. twice. Somehow the workout managed to knock out Chippy with a injury. YHC owed him revenge for smashing my kids soccer team which YHC coached on the way to a win-less season in a church league, but taking you out Chippy wasn’t intentional payback … promise… heal up.
MOLESKIN
Great work out there today fellas. YHC definitely feeling some of the single leg squat after-effects today. Not much messing around by me during the workout, since YHC needed to make sure I could complete it to begin with. It was great to post with some new guys that aren’t in YHC’s normal workout rotation. YHC enjoyed Q’ing Bagpipe for the first time, and appreciate the hard effort put in today.
YHC would write my normal extended backblast, but the bond market consumes all my time in January… kind of like tax season does to Madame Tousseau, when he can’t assign his work to Flint and Gump. Or like Haggis, when he actually needs to sell/build a patio when Bean and Hard Hat are lolly-gagging flashing each other in their company kilts. Or like Bunker, when he has to fan himself with leaf fronds, get his own lunch, and do his own financial analysis when Tuck is at home making more babies, or trying. You get the idea….
PANDA’S PARAGRAPH OF PONTIFICATION
Alright, I’ll shoot straight…. Where are you Bagpipe/SWIFT guys on Saturdays? There were a great group of 49 guys out there today, and I would love to see you guys come out and get to know each other and more fellas at a coffeeteeria on Saturday. There are two great options in SOB-land: Stonehenge meets at The Vine American Kitchen @ 6-7am (JRR Tolkien / Wild Turkey) and DaVinci meets at Blakeney Chik-fil-A @ 6:30-7:30am (Tuck & 777). YHC has made some very close friends from spending just a few minutes after the workout eating a cream cheese coffee cake across from a dude who’s eating a everything bagel with Nutella and banana. You’ll be home likely before the family wakes up. At the very least, you may realize during coffeeteeria the guy that you’ve been encouraging in the workout has the same favorite CareBear as you, also doesn’t have a man-card, has a matching leopard print hairband to your leopard jock strap, or is an absolute prick, and you should leave him the $%^& alone #kidding… maybe. You get the point… #postonSaturdays
ANNOUNCEMENTS
SYITG ~ JRR Tolkien