Ready for some Adventure? Waxhaw CSAUP alert!!

Ready for some Adventure? Waxhaw CSAUP alert!!

September is right around the corner, and what better way to welcome the fall than with a new CSAUP??

This one will be a little different from any previous events we have done. We have been talking about this for over a year, and we can finally get this one going. This is a hybrid of trail running, biking, or rucking, scavenger hunt, and adventure race with some F3 style. Here’s the details:

Saturday September 24thCuthbertson Middle School parking lot

Arrival and check-in no later than 6am –  6:10 mandatory meeting – 6:30 start – 9am strict finish

The morning of the event, 20 min before launch, we will start the mandatory pre-race meeting. At the meeting you will get full details on the course. You and your teammate will receive a map and a plastic bag with your assigned team number. You will have a approx 10 minutes to look over the map together and strategize, so make sure your are ready to get moving. This map will have the approximate location of 12 hidden checkpoints. Each checkpoint will also have a clue as to where specifically you can find it. All checkpoints will be marked with a colored flag or cone, however, they may not be in plain sight. You will be working through neighborhoods, on roads and sidewalks, grass, trails, creeks, and even some bushwhacking. Checkpoints may not be directly on a trail. Taken from a PAGE of the Barclay marathon playbook… each checkpoint will have a book. Your job is to tear the correct page out of the book, return the book to its original location, store your page in your team bag and carry it with you. The goal is to collect as many checkpoint pages as you can and return to basecamp before time runs out. The team that returns in time with the most pages in their bag will be the winner. If multiple teams have the same amount of pages, the team that has returned first will win.

Registration will be done as a 2 man team. You choose your teammate and register as 2 bikers, 2 runners, or 2 ruckers. You can not interchange means of travel. Registration is free. No cost. No shirts, just a bit of adventure. YHC is accepting donations to cover the cost of hydration and team awards, but keeping it simple.

 

Rules:

1. You and your teammate must stay together for the duration of the race.

2. Both team members MUST be back to the starting point before 9am. Any team not back before the deadline is automatically DQ’d, so plan your return path with plenty of time.

3. There is no specific route or order of checkpoints- you can take any path or go any direction you want that you think may be the fastest. The only travel restriction is no running on/along Cuthbertson. You can cross it, but not use it as a means of travel. I will be checking online routes of the winners to confirm. This is strictly for safety. I want us all to have fun, but that will all change if somebody gets hit by a car.

4.  Foot travel only for the runners/ruckers – no cars, bikes or any other means of transportation-

Bikers – travel on bike or foot only- You will need to get off your bikes at several checkpoints to be able to collect your  page. We will have trail rangers on bikes making loops and checking in with teams for rule following and safety verification.

5. No relocating checkpoints- No tearing out additional pages – this is a competition, but we need to play fair

6. Phones will be allowed and encouraged for map assistance and guidance to and from checkpoints

7. No helping other teams. This is more about strategy than speed, so lets all have a level playing field.

8. Have fun and enjoy the hunt

 

We will have 3 water stations. 1 at basecamp and 2 others marked on the map. Cups will not be provided, so bring your own refillable cup, hydration vest, or water bottle to refill. Your Q’s may be out running the course and visiting checkpoints just to ensure they are in the correct locations, however no event Q will be eligible to compete.

This will be as fun and as adventurous as you choose. Its different, but it can be a huge success if everyone gives it a chance.

Feel free to send YHC any questions you may have. Feel free to forward on to other regions and other PAX. The event area is big enough to house any number of PAX that show up!

See you all soon and happy hunting!

REGISTER HERE!

All your block belong to us

Date: 2024-06-10 AO: firestarter Q: wingman PAX: patent_pending, Loogie, kirby, Franky, das_boot, teddyf3, wildturkey, Rousey, wingman FNGs: None COUNT: 9 WARMUP: – Side Straddle Hop – Imperial Walker – Potato Pickers – Windmill
THE THANG: Circuit 1: Do each exercise for 30 seconds with 15 seconds rest in between. Repeat the circuit 3 times.
– Goblet Squat | Hold a cinder block at chest level and perform a squat. – Merkins | Place your hands shoulder-width apart on a sturdy bench or the ground. Lower your chest towards the ground until your elbows bend at a 90-degree angle, then push back up. – Windmill | Hold a cinderblock in one hand overhead. Bend at the hip from the opposite side, reaching the cinder block towards the ground while keeping your back straight. | – Plank | Get into a high plank position on your hands or forearms. Keep your core engaged and back straight. |
Circuit 2: Do each exercise for 30 seconds with 15 seconds rest in between. Repeat the circuit 3 times. | Exercise | Description |
– Cinderblock Row | Find a sturdy surface (park bench or elevated surface) to place one knee and hand for support. Hold a cinder block in your other hand and row it towards your chest, squeezing your back muscles. Perform on both sides. – Walking Lunges | Hold a cinder block and lunge walk 10 reps, turn around and lunge 10 steps back – Sprints | Run to the stop sign and back| – Freddie Mercury
MARY: – Roll-over crunches
ANNOUNCEMENTS: Kings mountain 9p-9a 4 mile loop race. see wildturkey for details. Rousey just :hardcommit: . COT: Thankful for all that we are provided with. Quite a spectacle from the great sky king this morning. #blessed.
war-daddy: 53 war-baby: 46

#swift

Date: 2024-06-11 AO: run Q: frasier PAX: bratwurst, fleetwood, Gold Digger, Hippie, kirby, midriff, soft_pretzel, wildturkey, Wolverine, Purell FNGs: None COUNT: 11
WARMUP: slight mosey followed by some warm-up drills. THE THANG: the work out was pretty simple, but meant to be hard. Starting from the base of Ben Nevis and running towards the parking deck. You run five minutes up at effort and then four minutes down with effort, hoping to get as close as you can to the start finish. we had two minutes of rest in between our four reps. MARY: ANNOUNCEMENTS: great work by everyone today. Blessed with slightly less humidity. Everyone gave a solid effort. It appeared that most people kept it consistent and were able to equal or build on how far they got at each rep. Next week we will be doing the same thing with a longer rep and slightly more recovery. COT:

I do not like it Sam I am

Date: 2024-06-11 AO: bagpipe Q: Palmolive PAX: Hawkeye, Starch, Circuit City, Cooter2, Julip (F3 Omaha) FNGs: None COUNT: 6 Did we use weights from a gym? No! F3 knows that doesn’t make a HIM. Be creative use some boulders, And by the end you’ll have toasted shoulders. Push yourself and support fellow PAX, Who would pick burpees over jumping jacks. Tear it down to build it up, And leave every workout with a full cup.
WARMUP: 10x burpees, 10x hill Billies (just realized…the only Mary all workout if you can even call it that), 9x burpees, 10x LSS, 8x burpees…then called an audible and planked to get heart rate back down.
THE THANG: Mosey to the bridge, 7s with Mike Tyson’s, bear craw up the sidewalk then archer merkins. Head to the middle of the bridge over 521 for 3x 10 monkey humpers to give morning commuters a show.
Jog to the rock walk by Lower Ave and get some heavy lifting rocks at the bottom. Rifle carry them to the top of the walk with 10x shoulder presses, 20x bent over rows, and 5x head, shoulders, knees, and toes. Drop the rocks and head to the middle road of the bowl for 3x rounds of 10 CDDs (feet up on benches) and 10 dips.
Mosey to cross 521 and Al Gore for the longest light in Ballantyne. For the record, we would have been on time back to launch if not how long that light was.
MARY: Who needs a six pack when you can have a keg
ANNOUNCEMENTS: The Mountaineer Race coming up in September, discount pricing til the end of the month.
COT: Kirby took us out

start of being Slow

Date: 2024-06-11 AO: 3rdf-timekeeper Q: bratwurst PAX: Gold Digger, frasier, Hippie, soft_pretzel FNGs: None COUNT: 5 Started Intro to Slow Productivity by Cal Newport. https://a.co/d/f2FW08J .
Schedule: 1. 6/18 – Next week Chapters 1&2 led by Hippie. 2. 6/25 – Chapter 3 3. 7/2 – Chapter 4 4. 7/9 – Chapter 5 5. 7/16 – Conclusion and Wrap-up

All I need are some tasty moguls, a cool buzz, and I’m fine

Date: 2024-06-10 AO: swole Q: The Worm PAX: flipper, ickey_shuffle, Uncle Leo, voodoo FNGs: None COUNT: 5
WARMUP: synovial stretch, low slow squats, lunge with twist THE THANG: week 2 of Joe’s KB 3 WO – heavy modifications due to TGU’s
Complex: Merkin-row- swing-clean-squat-press-snatch. L&R x 4 TGU Complex – No Way Dude Single heavy swings: 4 x 12 Clean to reverse lunge: 4 x 4 BO shoulder extension Dbl KB Lt: 2 x 6-8 Hammer curls: heavy @ 3x 4 / light @ 3 x 8 30 sec max merkins Alt heavy swings: 3 x 20 MARY: nada ANNOUNCEMENTS: blood drive COT: Q take out

Falcons fly!

Date: 2024-06-04 AO: bagpipe Q: das_boot PAX: wildturkey, Rousey, Starch, Hawkeye, war_eagle, Cooter2, das_boot FNGs: None COUNT: 7 7 PAX posted for a Q who hasn’t led Bagpipe in… a long while.
The weinke: shoot for the FALCON. What is the falcon? – SSH x 14 – Then 4 rounds of 26x – Flying squirrel – American Hammer – Lunges – Curls – 1x 400m lap around the pond – No cheat merkins – Finish with another SSH x 14
This was a tribute to an FNG in St Louis who fell at COT and died. Whoa. This was a tough workout and we almost made it through it but it’s a challenge.
Great effort by solid men in a beautiful and muggy morning. Starch and Wild Turkey led the way and pushed us all this morning 👊

Brolympics return for 2024!!!

You’ve heard the rumors, and the anticipation has been off the charts.  It has been 7 long years, but your wait is finally over. Mark your calendars, because BROlympics is back and hosted by Waxhaw!  Attendance is a must for anyone who loves F3, competition, comradery, your country, and awesome shirts.

New to F3 and never heard of BROlympics? This is an amazing CSAUP consisting of 10 individual events developed to test strength, speed, stamina, physical toughness and mental toughness for both Gazelles and Clydesdales alike.

Events will be scored, culminating in a podium finish with 1 overall Gold/ Silver/ Bronze medal winner. Participation in each event is optional, however, the more events you participate in, the more likely your chances of reaching the podium. Don’t’ care about podiums? No problem. Show up, participate in the events you think you’ll enjoy, cheer others on, and just have fun.

Many volunteer options available. Please reach out to:

Kid Rock- Damascus – Tuck to let them know you would love to help count/judge/time ect… Form police in full effect!

When: Saturday, July 27, 2024, 0600 – 0900

Where: Cuthbertson HS – Field next to the track Track

1400 Cuthbertson Rd, Waxhaw, NC 28173

Who: All men of F3, regardless of region, age, size, speed, or strength

Events (subject to change):
1 Mile
100 Meters
Suicide / Agility Run
Max Burpees in 2 Minutes
Keg Toss
Max Kettlebell Snatches in 2 Minutes
Sled Push / Pull
Tire Flips
Sandbag Shuffle
The Phlygethon (medley event)

What to Bring:
Shovel flags
Any 40-50 lb kettlebells that you have
Watch/Phone to time yourself and your partner
Water (we will also have some on site)
Old workout gear / F3 shirts for the F3 PAX that live at the Charlotte Rescue Mission. These guys MUCH appreciate our donations and truly wear them with PRIDE.

Spread the word and invite your favorite down range PAX to compete in this year’s Brolympic Games!

There was an Attempt

Date: 2024-06-05 AO: meathead Q: Soul Glo PAX: The Worm, Uncle Leo FNGs: None COUNT: 3 The kettlebellers are following a new spreadsheet. The workouts include some interesting movements and I was advised to watch the instructional videos, so I did. The problem, as I learned at 5:30am Wednesday, Meathead was Day 2 of the program, not Day 1, so I had watched the wrong videos and “prepared” the wrong Weinke. Uncle Leo to the rescue! Turns out, even a few “Meatheads” were able to figure out and, if anything, get a good sweat!
WARMUP: SSH 20, 5 2-handed swings, IW 10, 5 2-handed swings, wrist/elbow/shoulder rotations, 5 2-handed swings, prying squat
THE THANG: 18 min alternate EMOM -A) swing/snatch x3 each side -B) one arm long cycle x3 each side
Jack in the Box Complex – least lean/ squat/ right lean 3×3
Lighter double clean and jerk – 5 sets 30 second AMRAP
Waiter carries
MARY: nada ANNOUNCEMENTS: believe a blood drive had happened and endurance/fun runs are scheduled. COT: Thanks to Point Break for the send out.

I hope nobody shows up …..

Date: 2024-06-08 AO: davinci Q: Franky PAX: mic_check, C3P0, Palmolive, teddyf3, Olaf, kirby, Loogie, T2000 FNGs: None COUNT: 8
WARMUP: long run, 20 ssh, 20 imperial walkers, 20 merkins, dynamic stretching THE THANG: long run and working down 55 burpees. Then we switched to 55 (i can’t remember what we did) :(. The main event was 60 flutters, 60 American hammers, and 60 LBCs with running. Then more running and 55 Superman’s. Oh yes. We did 4 60 yard sprints. Mic-Check is pretty fast!! 3.12 miles total. MARY: a few of the crowd favorites. ANNOUNCEMENTS: can’t remember any of it. COT: several chicken runners showed up and we had a nice and big COT.