7 ballers brought their balls to the Maul to give it their all.
Warmup: Circle up in front of Elm bridge, 15 SSH’s, 15 Imperial Walkers, 15 Mtn Climbers, 15 Hillbilly squats, 15 merkins. Mosey towards Murderhorne – PSYCH! Quick U-turn and head back to Regal parking lot, where there are four corners with cones placed.
First Quarter: BLIMPS ladder – 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plankjacks, 30 squats
Second Quarter: Killer B’s. Broad jump to island, 5 burpees, bear crawl to island, 5 burpees. Repeato, just half the parking lot.
Halftime: Partner up for Wilt Chamberlin 100’s. Partner 1 chips away at 100 jump squats, partner 2 runs up the hill.
Third Quarter: Gear AMRAP. Gear exercises: crossover pushups with basketball, curls, presses, tricep extensions with concrete blocks, bobby hurleys. Other partner runs to end of parking lot and back.
Fourth Quarter: Merkin ladder sprints. 5 then sprint, 10, 15, 20. Shuttle-run sprint, this time without the merkins.
Overtime: Partner up for another round of Wilt 100’s. Partner 1 chips away at 100 squats, partner 2 runs up the hill.
Oh, you were looking for rock jokes? Let’s see what we can dig up…
Mosey to side of bank for warmup. Pass the mic to Franky for his first lead! ssh’s, Peter Parker, mtn. climbers, imperial walkers, merkins. Mosey to rock pile by nail salon. 5 jump squats/5 merkins at every road crossing.
Rock Circuit 1: 5 man makers OYO. Partner 1 runs the parking lot while Partner 2 chips away at 100 curls, 100 press, 100 tricep extensions. Flip and repeat.
Rock Circuit 2: 1 partner chips away at 50 american hammers while partner 2 bear crawls and pushes rock to opposite curb. Pick up rock and relieve partner 1.
Rock Circuit 3: Wall of Pain: 1 partner is timer and does 10 cross over pushups on rock while partner 2 balls on the wall. Repeat sequence, but with wall sit and rock over head
Repeat same sequence above, with slight modifications (shorter running loop, bent over rows, goblet squats, ground pounders)
Schoolyard favorite final exercise with our happy little slabs of earth – Rock, Rock, Goose. Circle up and hold people’s chair with rock. In clockwise motion, first pax puts rock down, runs circle and resumes the position. It’s a hard rock life for us…
Goodbye dear rock friends. For it is time to mosey home. Repeat 5 jump squats/5 merkins all the way back, this time hitting 6 stops. Regular plank, 6-inches, regular plank until TIME
May the quartz be with you!
Rousey threw Taco Stand and YHC a curve ball this morning when he drove into the Gibson lot on two wheels with 70’s R&B love songs playing. It really set the mood for what was a small, but intimate setting for some solid 1st F and even better 2nd F.
If a tree falls in a forest and no one is around to hear it, does it make a sound?
If a #CSAUP happens with one person, does it happen at all?
How do we really know this Midriff guy isn’t full of crap and just faking the whole thing???
Looking good a few weeks before the event with 20 PAX expressing interest and identifying 4/17 as a probable date. Keep the memes coming and guerilla advertising rolling, but doubts begin to sink in. More resounding endorsements for the event just pile onto the reality that no one will be joining YHC in this unruly expedition:
This event in 2020 was genuinely one of the highlights of the year. I wanted to share that similar experience with others this time around. After plugging this thing for months not a single soul joined in. I was disappointed. I was frustrated. I was beating myself up. I began comparing myself to other PAX and wondering what went wrong. I nearly took a few PAX up on the recommendation to simply cancel this year and pick it up again next year. My mind and spirit was in a dark place. Literally on the drive out Saturday morning I nearly turned around and threw in the towel, accepting logical defeat.
But I kept driving. While strapping on my pack and tying up my shoe laces, I realized my motivation to do this thing would have to come solely from inside. YHC would have to dig deep and confront the loudest voices of doubt and questioning largely on his own. You vs. you in the truest sense. Improvise. Adapt. Overcome. Midriff vs. Midriff
Reflections from the Mountain
I’m already stoked for South Mountain in 2022. To the mountains we will go. To lose our minds and find our souls.
Rewind back to February 2020. YHC has posted three times, each at Da Vinci. The gloom is daunting and getting the best of me. I nearly puke and pass out during my first workout (Heartbreaker Q on 2/22/2020) and the early start times. I’m challenged, curious, but still on the fence about this whole F3
cult community. During coffeeteria at Chick-Fil-A (remember when we could do this?) a strange moniker is mentioned – #CSAUP
CSPAN? Surf’s up? Sippy cup? I’m lost. What is this strange term and foreign acronym? Why are so many acronyms part of the daily F3 experience? Did Flipper really get his name at a CSAUP by tossing himself over a wheelbarrow? Why is Tuck involved in every single F3 CSAUP ever held?
While my mind is still spinning, I am informed about a completely unofficial, yet highly organized trip to the mountains for a run. Free. Only cost is sacrificing to show up, experience discomfort and the risk of failure. I’m hooked.
Looking back over a year ago, CSAUP is what really sealed the deal for me to dive deeper into this eclectic community. It captures to me the essence of what High Impact Men are all about. Understanding that at times we need to push ourselves beyond the daily confines, the comforts of our regular existence to new heights. New places of existence that we can only experience when arms are locked with another accelerating man.
Gentlemen, I bring you the South Mountain CSAUP. Your opportunity to find a new resilience, a new strength within you. The chance to experience the beauty of creation and be inspired by the Creator. The taste of no-bake cookies, packaged pickles and cool gatorade served up in the back of a pickup truck before ascending for another lap.
“Into the mountains we go, to lose our minds and find our souls”
What: Hike/Run/Ruck 10/20/30 miles at South Mountains State Park in Connelly Springs (1.5 hours from South Charlotte)
Route: Create your own adventure between 3 different loops (11.7 miles, 10 miles, 9.5 miles – details below) covering a total of ~5900 feet of elevation gain. Each loop starts and ends at the parking lot where someone’s pickup truck will have water and snacks (see below, bring a snack) for refueling before your next loop.
When: Saturday, April 17th. Gates to the park open at 7. We will chat a little, stretch, name any FNG’s and then start running promptly at 0715
Where: South Mountains State Park, High Shoals Parking Area (https://goo.gl/maps/DrA4wHzbuYrRdXE89)
Cutoff: There’s no official cutoff as this is not an official run but the guy with the pickup truck has to leave by 3:00 so if you’re not done by then the snacks/water will be gone. Otherwise, you are responsible for getting yourself home anyway so nothing else changes.
Who: PAX and 2.0’s from wherever. This is going to be a fun day of running/hiking in the mountains with friends both new and old.
Cost: If you haven’t been paying attention, this is unorganized and unofficial and therefore FREE. Please bring a snack to put in the backup of the pickup truck for your friends to try.
Interested? #southmountaincsaup on Slack for friendly banter. Add your name, etc. to this sheet so we can all have an idea of who’s coming: https://rebrand.ly/south_mountain_contact_list
***DISCLAIMER: To be clear, this is not an organized or official run/race/event. If you come, you are on your own and entirely responsible for your own safety and well-being. If you choose to run the same loops in the same order as us, awesome! But, as with all things F3, you are encouraged to modify as necessary to avoid personal injury and overall make good decisions with your life.
The loops/routes will NOT be marked. There will be GPX files available for those with fancy watches as well as printed maps and cue sheets available in some guys truck in the parking lot at South Mountain. Most carriers will have cell service out there so it is highly recommended that you carry your phone with you and common sense thoroughly suggests that you stick with a buddy.
Bottom Line: This is going to be a blast. If you haven’t been to South Mountains State Park before, you are really missing out. We will cover almost all of the trails there, including all the big views overlooking Jacob Fork Gorge, the 80-foot High Shoals waterfall, and the beautiful mountains of Western NC. Make up a route of your own, or just come eat snacks and high five your friends when they stop at the pickup truck.
Tentative Route Maps (to be finalized soon):
Full Route: www.plotaroute.com/route/993852 (31.2 miles / ~5,900 ft elevation gain)
First Loop: www.plotaroute.com/route/993743 (11.7 miles / ~2,100 ft elevation gain)
Second Loop: www.plotaroute.com/route/993851 (9.5 miles / ~1,700 ft elevation gain)
Third Loop: www.plotaroute.com/route/993748 (10 miles / ~2,100 ft elevation gain)
9 Pax arose from the sack to take on the gloom. Point Break and YHC got in some early work on the #MarchMadnessChallenge.
Disclaimer and we’re off into the cool dark for a basketball inspired workout – focus on agility, stamina and explosive strength.
LAYUP DRILL – Mosey to AT&T parking lot: 32 SSH, 16 Hillbillies, 16 Arm Circles, 16 High Knees, 16 Mtn climbers, 32 SSH
FIRST QUARTER – Mosey to Old Navy parking lot, karaoke, side-to-side and high knees on the way. Killer B’s: Start on side walk, Broad Jump to middle line, Bear crawl to middle of next line, Burpee, Broad jump to next line, Bear crawl to final line, Burpee, hold plank until 6 is in. Repeat. Mosey to staircase
SECOND QUARTER – Called exercise at each of the corners up and down the stairs in circular motion. 16x16x16x16 Jump Squats, 8x8x8x8 Dwight Howards, 4x4x4x4 Knee ups, 2x2x2x2 8-count burpees, Side to side shuffle between exercises. Hold plank until 6 is in. Mosey back to Old Navy Lot.
THIRD QUARTER – Killer B’s: Start on side walk, broad jump to middle line, Bear crawl to middle of next line, 10 Bobby Hurleys, Broad jump to next line, Bear crawl to the end, 10 Bobby Hurleys, Mosey to Fountains
FOURTH QUARTER – Partner up for Dora 123. Partner 1 does exercise, while Partner 2 RUNS/SPRINTS to end of tree and back. 100 Box jumps (RUN). 200 LBC’s (SPRINT). 300 Jump Squats (RUN)
OVERTIME – 1 minute hollow body hold to finish
About 30 reps into the burpee hill repeats, Rousey posed the question to his partner “Am I supposed to be counting?!?” and I nearly lost it in laughter. With sore legs and shoulders from leading the charge at Bagpipe, it only made sense to do more leg and upper body work. Here’s how it went down:
Chatter of Mumble
Until next time