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

Conditions

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)

COP

– 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!”

COP

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

10-down

SSH x 10 IC
High Knees x 10 IC
Lunges x 10 IC
Wide High Knees x 10 IC
Smurf Jacks x 10 IC

10-down

Toe Merkins x 10 IC
Prisoner Squats x 10 IC
Jump Squats x 10 IC
Toe Merkins x 10 IC

10-down

Imperial Walker x 10 IC
Pistol LBC x 10 IC
American Hammer x 10 IC
Dolly x 10 IC
Flutter Kicks x 10 IC

10-down

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

10-down

**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

6MOM

War Hammer (WWII Situp & American Hammer) – 1:4 ratio

*Endex ~0800 – Mosey to Hill City


Hill City (Picasso Q)

COP

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


COT

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.


Moleskin

  • 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”.

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