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Shoots & Ladders 2.0

QIC: threeskin
Date: 03/09/2019
PAX: Care Bear, Fissure, Free Candy, Money Ball, Prosciutto, Skitch, She Shed, Sidekick, Snowflake, Truck-Yeah, Uncle Fester, VSquared
AO: Landfill

Conditions

Perfect for an outdoor waterslide and no hose…

The Disclaimer

We are going to have FUN today and we are not going to anything you kiddos don’t want to do.  Be sure to let us know if you are not having enough FUN!

COP

We started with a little mosey to collect everyone.  Mixed in some Slow Bernie Sanders and landed in the bottom pavilion.  
SSHs IC – 3rd Grade Exercises – Little Baby Arm Circles – Imperial Walkers – Burpees – Merkins – Lunges

The Thang

Shoots and Ladders
The race is up the up hill (ladder)
Choose 1 of 4 exercises to earn a ball: Collect them all and spell F3 FUN
2 – Burpees – F3
4 – Merkins – F
6 – Imperial Walkers – U
8 – Lunges – N
The race is then back down the hill, choose the slide or the hill.
Lots of winners!  Now its time to clean up, Everyone put the balls back!
Donut Toss
Dad’s on one side shoulder to shoulder and 2.0s on the other side opposite their Dad.
Munchkin Munition Dispensed
One objective: 2.0 toss in to Dads Mouth AMRAP
Flip the script: Dads toss to kids AMRAP
Duck Duck Goose
Circle up for Mary and mix it will DDG and its instant fun.
Commence exercise while everyone runs around and calls goose.

COT

Your Dads love you very much and that’s why they want to share this (F3) with you.  Know that they are motivated to be here because they want to be better men for you.   
CIRCLE OF TRUST: 
Counterama, 26
Namerama, Recorded and some nicknames were given and assumed. 
Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

Some of the guys may have enjoyed the slides more than the 2.0s.
Most of the 2.0s enjoyed the donut toss more than the guys.
Some of the ammunition was not “spent” but consumed.

News

Enjoyed the kids, forgot the news…

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Up & Up! (03/02)

QIC: VSquared
Date: 03/02/2019
PAX: Peanuts, Candu, Back Pew, Skitch, Odd Job, Cowbell, Sunburn, Free Candy, Radio Head, FNG-Belly Roll, Roadhouse, Iron Butt, Money Ball, FNG-Icy Hot, Geek Squad, She Shed
AO: Landfill

Conditions

Cool, not cold.

The Disclaimer

This is a free, volunteer, peer-led workout.
I am not a professional.
I have no knowledge of any injuries or fitness considerations.
It is each person’s responsibility to be safe and modify exercises if you need to.
Do not get hurt.
But if you do we will carry you to your car if necessary.

COP

  1. Warm-Up:
    1. Side Straddle Hop x50 (in cadence)
    2. Ave Bigoda x20 (in cadence)
    3. ‘Mercans x40 (oyo)
  2. Mosey down to lowest parking lot while …
      1. Ass Kickers
      2. High Knees
    2. Then Arms Up!
      1. Nancy Caragans:
        1. Little Arm Circles forward x10
        2. Little Arm Circles backwards x10
      2. Squat position, Cherry Picker x10 (four count)
    3. Mosey to back up to the playground (“not all the way to the top!”)

The Thang

  1. At Playground Dora: Partner Up!
    1. 50 four count “Crunch Ups” // Burney Sanders up hill/mosey down hill
    2. 100 Dips // sprint up hill
    3. 50 Pull Ups // Lunges from playground wall to pavilion and/mosey back
  2. Mosey to base of big hill via sidewalk
  3. At Hillside:
    1. “The Pass”: Number off in 2-3 groups and pick a good sized rock!
      1. Line up up the hill in groups with rock at bottom
      2. Hold squat facing up hill while passing rock up the hill between your legs
      3. Back guy jail breaks to the front
    2. Crab-walk back down (oyó)
    3. Pass it up again
      1. Line up up the hill in groups with rock at bottom
      2. Hold squat facing down hill while passing rock up the hill between your legs
      3. Back guy Burney Sanders to the front
    4. Circle of plank until all teams are done!
    5. If time permits leave rock at top of hill, hold on to your teams of 4-5 men, and do a team carry of each man to the top of the hill.
    6. Put rocks back while cool down mosey.
  4. Circle of Mary, in which ## different HIM called out core based exercises, including some …

COT

I have been thinking a lot about my goals lately, most specifically how I can better position myself to accomplish them. We all operate under some combination of deep duty and surface passion, but where ever we fall in thy ratio our actions are based on a series of beliefs. So in an effort to accomplish some deep goals in my recovery, marriage and relationship with God and my community I have been trying to focus on my honest and truthful priorities. What are the things I value most?
I want to encourage you all to think about this, and what that means for your everyday lives. For me it means a turning in its head of some of my regular priorities, and – though I am not good at it yet – I’m learning that some of the simpler mundane practices of devotions, exercise, washing dishes and clothes, and taking deep breaths are those that I must prioritize so that I can best pursue being the son, husband and self that I long and was indeed made to be.
Other important thing still have significant weight in where and how I invest my time talent and treasure, but less at the cost of those things I used to find less appealing. So I appeal to you to think about what you most care for and desire and how that must impact your everyday lives.

Moleskin

Have you ever spent that much time staring at another fella’s backend? You have my pity.

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The Landfill Rocks

QIC: Fissure

Date: 02/23/2019
PAX: Best In Show (Respect), Cowbell, FNG-Cracker, Doodles, Ducktales, Geek Squad, Iron Butt (Respect), Jabooti, Moneyball, Mr. Clean, Prosciutto, Roadhouse (Respect), She Shed, Skitch, Sunburn (Respect), Truck-Yeah, Vila, VSquared, FNG-Waterboy
AO: Landfill

Conditions

Chilly and wet

The Disclaimer

Did the deed

COP

Forward Fold x 10 IC
Willy Mays Hays x 10 IC
Forward Fold x 10 IC
SSH x 50 IC
Merkin x 8 IC
Plank Jack x 10 IC
SSH x 40 IC
Merkin x 8 IC
Plank Jack x 10 IC
SSH x 30 IC
Merkin 8 IC
Plank Jack x 10 IC
SSH x 20 IC
Merkin x 8 IC
Plank Jack x 10 IC
SSH x 10 IC
Merkin x 8 IC
Plank Jack x 10 IC
Shoulder to shoulder across top parking lot
Lunge length of lot (toward the toilets), walk back
Duck walk length of lot, sprint back
Lunge lot, sprint back
Duck walk lot, sprint back
Mosey to get rocks

The Thang

All with rock:
Instructed pax to get at least a 25 pound rock, mosey to bottom gate
Pax line gate facing road
Front raise x 10 IC
Squat x 10 IC
Rock swing (like kettle bell swing, nahmsayin) x 10 IC
V-up crunch (Mr. Clean may have called them something else) x 10 IC
Chest press x 20 IC
Holding rock overhead marched up to crosswalk by lower lot

Indian “run” to middle lot
Partner up for the beginning of a Bear Crawl 123.  Think Dora but with bear crawls
100 V-up crunches, partner bear crawls length of middle lot, run back
200 alternating merkins on either side of rock on ground
We got halfway through the merkins when time called and mosey/shuffle up to put rocks back then mosey to upper lot
MOM
LBC x 10 IC
V-up crunch x 10 IC
Boat Canoe
American Hammer x 10 IC
Plank x 10 IC
Mosey to upper pavilion

COT

“Fartsackers don’t get to tell war stories”  Saw that in a tweet from Dredd (I think).  Let’s not pretend we’re out in the gloom acting like soldiers but it sure is fun to do hard things together.  Big props to 20 dudes showing up in the pouring rain.

Moleskin

Best In Show came real close to getting hit by a cop backing out of the landfill when he rolled in a few minutes late
Nobody picked up a puny rock
Prosciutto pointed out “Indian” runs are racist
Maybe YHC forgot to close out the COT with Ball of Man.  Amateur hour out there for a bit.
Gates were locked upon arrival at 0645 and that means so were the toilets.  Not good.  Hopefully no one stepped on the landmine near my vehicle.

News

Training Day in Ooltewah/Collegedale (Veterans Memorial Park), 3/30/19, 0700

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Almond Joys and Burpees

QIC: Steam Engine
Date: 02/16/2019
PAX: Skitch, Money Ball, Doodles, Fissure, V-Squared, Iron Butt (Respect), Initech, Sunburn (Respect), Jabooti
AO: Landfill
Conditions: Calm 53 degrees

Disclaimer: I am not a professional painter/artist nor am I a Clemson fan. Seriously, I am not a professional trainer and you are here on your own free will. Push yourselves this morning if you need to modify as necessary. If you get hurt we will help you to your car and point you to the right direction.
COP:
Burpees OYO 10x (Newly painted shovel flag was on site just wanted to start with some burpees)
Imperial Walker IC 20x
Windmill IC 10x
Cotton Pickers IC 10x
Little Baby Arm Circles IC 10x
LBAC Reverse IC 10x
Chinook IC 10x
Moroccan Night Club IC 10x
Cherry Pickers IC 10x
Big Baby Arm Circles IC 10x
BBAC Reverse IC 10x
The Thang
Wall Sits with Muhammad Ali’s IC 15x
Wall Sits with Joe Frazier’s IC 15x
Wall Sits with Shoulder Press IC 15x
Wall Sits with with Bus Driver IC 15x
Now put them all together
Wall Sits with Muhammad Ali’s, Joe Frazier’s, Shoulder Press, Bus Driver IC 10x each exercise
10 count
Extended mosey to bottom gate
10 count
Indian Run to next parking lot (front man carries ruck while last man does 5 squats and sprints to the front and gets the ruck)
10 count
Parking Lot  #1
Lunge walk to the end of lot do 10 squats and backwards lunge back
Hold Al Gore til the 6 arrives
Rinse and Repeat 3x
Bernie Sanders to next parking lot
Parking Lot #2
Bear Crawl to the end of lot do 10 merkins and backwards bear back
Hold Plank til the 6 arrives
Rinse and Repeat 2x
Indian Run to top parking lot
Find a nice Dwayne
Hammer Time
American Hammer IC 15x
American Hammer with Coupon IC 10x
American Sledgehammer (place all the Dwayne’s in one pile and make a line. First PAX picks up Dewayne and passes it to the next PAX and Dewayne gets passed down. Do this til all Dewayne’s are at the end and then return them back.)
Mary
LBC IC 10x
RBC IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Pretzel IC 8x
Pretzel Switch IC 8x
Burpees OYO 10x
Time

Count-o-rama
Name-o-rama
Got hit with 25 burpees due to the FNG challenge
Prayer Request: That the burpees come easy and we have the strength to do them
WOD: Forgot to say my WOD due to the looming burpees and completely forgot. But it was what my shirt read “No one fights alone”. Live is tough without people. Take the time to check in with your loved ones and your F3 brothers.

Moleskin:
Mumble Chatter was very limited but enjoyed the company of these HIM.
Made good on my bet and painted the shovel flag and got Fissure a bag of almond joy’s.
If we learned anything do not bet against Clemson.

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Ship Me off to Boston

QIC: Ducktales
Date: 02/09/2019
PAX: Cowbell, Fissure, Fly-By, Geek Squad, FNG-Initech, Iron Butt, Laces Out, Milkman, FNG-Money Ball, Mr. Clean, Pom Pom, Prosciutto, Uncle Fester, Ringwald, Roadhouse, Skitch, Sunburn, Whittler, Venus, VSquared
AO: The Landfill

Conditions

The Meteorologist were correct it was almost frozen at 32 degrees. The wind had a chill, we warmed up.

The Disclaimer

Disclaimed!

COP

We got warm with SSH, IC
Broga! Triangle Pose, Up dog, Down Dog
Cotton Pickers- IC
Bean Pickers-IC
Third Grade Exercises-IC
mosey to the Marsh (when I tell you to put them in the Marsh you put them in the Marsh) hold plank for 6.
Mosey to Ball fields down Jersey.
We got there and moved some log, everyone loves a log.
15 overhead presses with log
15 squats with log overhead
15 log cling and presses
Mosey back to Marsh
once at marsh we picked out rocks and did plank and moved rocks
Mosey up to hill, we were now warm.
The Thang
Bear circle
Pax circle 3 men at a time bear crawled accross circle, looped around man then ran back. went around while the rest held plank, or side plank.
crawl bear up hill, then back down
mosey up hill to soccer goal
Dora lunged to haft court, while partner burped, switched did 50 burpies
Mosey down hill, moved rucks.. … . . moseyed back up hill
Mary
Pretzel-IC
Flutter kick-IC
Boat to canoe, yes we paddled
American hammers-IC

COT

CIRCLE OF TRUST “We are all on the Way out act accordingly” -Frank from The Departed. Make the best of the time we have here on this earth,  you men make me stronger by holding me accountable.
BALL OF MAN: Laces out closed us out.

Moleskin

Q brought the bacon cooked all ways for the folks out there that like it different, but at the end of the day its bacon..
We rocked out to Geek Squads speaker, rucked it everywhere and almost stopped at Flybys 19 yr olds sons house that we ran past and posted in his lawn. running to ship me off to Boston is always fun.
Mumble strongly about log, perceptions, crawl bears are better than walk crabs, that’s what she said, etc.
 

News

 Next post Beast and Huey be there or… see you soon!

 

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Permission Granted

QIC: Whittler
Date: 02/02/2019
PAX: Best in Show (Respect), Candu, Cowbell, Fly-By (Respect), Goose, Iron Butt (Respect), Pink Panther (Respect), Skitch, Sunburn, Venus, VSquared, FNG-Pom-Pom
AO: The Landfill

Conditions

37 degrees and absolutely perfect

The Disclaimer

Properly disclaimed given the numerous fresh faces in the crowd.

COP

Mosey down the hill to the lower parking lot
SSH x 20
Good Mornings x 10
Windmills x 10
Willie Mays Hays x 10
4×4 x 4
Arm circles x 10 each direction
Seal Clap x 10
Overhead press x 10
Moroccan night club x 10
4×4 x3
Squat x 10
Lunge x 10 each leg
Monkey Humpers x 10
Squat Step (Dostoevsky) x 10 each side
4×4 x2
Plank x 10
Mountain climber x 10
Plank jack x 10
Mahktars x 10
4×4 x1

The Thang

The daylight was upon us at this point…
Stations of the Landfill
Station 1 – The Parking Lot
Alligator Merkins across the parking lot
10 toe merkins
Lunge walk back
Uneven curb merkins x 10 each side
Indian Run to the playground
Station 2 – The Playground
We partnered up and one partner did a swing exercise while the other did an Ab exercise

  1.  Swing crunch x 10 per round while partner 2 did BBS.  This was done for 5 rounds for a total of 50
  2. Kangarows x 10 per round while partner 2 did LBC.  5 rounds done
  3. Swerkins (Swing merkins) x 5 while partner 2 held plank.  3 rounds done

Mosey to the hill
Station 3 – Hill laps
Begin at the bottom, run up the hill, do 1 burpee.  Shuffle across the top to the next corner, 2 burpees.  Jog down the hill, 3 burpees. Shuffle back to the start and do 4 burpees.
Station 4 – Concession stand
Wall sit x 20
Overhead press x 10
Muhammad Ali x 10
Cool down mosey down the hill and then back up
MoM
1 round of Baby Shark – flutter kicks, Freddie Mercury, and LBC
LBC x 10
Pickle Pounder (Small and Medium) x 10 each
Reverse PP x 10
Plank x 10
Grasshopper x 20 (Thanks to Fly by)
5 burpees
Time

COT

YHC shared a little about a personal struggle over the last months.  That struggle was about the lulls in our life.  With many things in life, we start a new thing with great enthusiasm.  But over time, that fades and we get into a lull.  Whether it’s work, marriage, hobbies, or F3, there will be lulls.  But it’s up to us to find our way out.  I admittedly got distracted from F3 over the last month or two.  There were things that I deemed more important that kept me from supporting my brothers as much as I should have.  But the great thing I have found with F3 is that just being present can snap you out of that lull and get you back on track.  The fellowship and the support that comes with every F3 post is incredibly humbling.  I encourage everyone to make an effort to not just show up at a workout, but make an effort to get to know your brothers of F3.  They will be there for you when you need it.  As is often said at F3, the workout is what gets us here but the brotherhood and fellowship is what keeps us here.  As the F2 Q, I will be making a stronger effort to organize more F2 events so F3 can become more than just a workout. 

Moleskin

Candu apologized to Sunburn about standing him up with moving.
Lots of interesting MC during the swing exercises

News

F3 luncheon February 8th – Location TBD, tune to Fellowship channel
See Q schedule for upcoming Qs

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Let There Be Rock(s) – 2.0

QIC: Ringwald
Date: 01/26/2019
PAX: Candu, Cowbell, Fissure, Free Candy, Geek Squad, Iron Butt, Milkman, Mr. Clean, Prosciutto, Radiohead, Roadhouse, She Shed, Skitch, Steam Engine, Uncle Fester, Venus, VSquared
AO: The Landfill

Conditions

Same temp as a year ago, ironically. 29 with a slight windchill, which made the ground crunchy, but dry.

The Disclaimer

Delivered a little better than my first time a year ago.

COP

Parking Lot

  • Side Straddle Hops X 20 IC
  • Wide High Knees X 15 IC
  • Imperial Walkers X 10 IC
  • Windmills X 12 IC
  • Cherry Pickers X 15 IC
  • Little Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • SSH X 10 IC
  • Slow and Low Squat X 10 IC
  • Drowning Pool – Bodies
    • Let the Bodies hit the floor – donkey kick
    • Any number mentioned – Merkin
    • During verses – Alternating Annie’s

The Thang

Divided up workouts into 3 categories – Arms to the tunes of 00s rock, Core to the tunes of 90s rock, and Legs to the tunes of 80s rock.
Arms – Pavilion

  • Partners with coupons
    • Rotation 1
      • Partner 1 – 10 tricep dips; Partner 2 – shoulder press 20 yards
    • Rotation 2
      • Partner 1 – 10 Merkins; Partner 2 – biceps curls 20 yards
    • Rotation 3
      • Partner 1 – 10 tricep dips; Partner 2 – arm extension 20 yards
    • Rotation 4
      • Partner 1 – 10 Merkins; Partner 2 – triceps extensions 20 yards
  • Songs Used
    • Linkin Park – Papercut (00)
    • White Stripes – Seven Nation Army (03)
    • Muse – Hysteria (04)
    • Disturbed – Down With The Sickness (00)

Core – Mosey around then down to lower park level

  • Partner 1 performs the exercise while partner 2 Bernie Sanders’ 20 yards and back
    • Rotation 1 – Drag Queens
    • Rotation 2 – Freddie Mercury’s
    • Rotation 3 – American Hammers
    • Rotation 4 – Big Boy Sit-Ups
    • Rotation 5 – Leg Climbers
    • Rinse and repeat
  • Songs
    • Foo Fighters – Everlong (95)
    • RHCP – Give it Away (91)
    • Rage – Calm Like a Bomb (99)
    • Nirvana – Smells Like Teen Spirit (91)

Legs – Hill at the pavilion

  • Partners
    • Rotation 1
      • Partner 1 – 10 lunges in place each leg
      • Partner 2 – Sprint to halfway point – 10 squats; duck walk to top of hill – 5 squats
    • Rotation 2
      • Partner 1 – 15 jump squats in place
      • Partner 2 – Sprint to halfway point – 5 lunges 1 leg; duck walk to top of hill – 5 lunges other leg
  • Songs
    • Motley Crue – Shout at the Devil (83)
    • Scorpions – Rock You Like A Hurricane (84)
    • Guns N Roses – Welcome to the Jungle (87)
    • Europe – The Final Countdown (86)

Words of Wisdom

Freed to Lead talks about “The Sifter” – a premise related to male relationships and how F3 solves the “Little particle” problem.

Read the book, but the short of the long I explained is that most relationships you create between men are small particles, friendships that fall through when your life gets shaken up. F3 creates those “big particle” relationships, where friends stick through when you need tough advice or things get rocky.

Moleskin

Straight to the point:

  • Jack White may have married his sister, a fact we will never know for sure.
  • A few people questioned my rock selection and are now dead to me.
  • Venus cannot stand up during Bernie Sanders.
  • Iron Butt [purposefully] tumbled down the hill with grace, showing his young age and showing up some of the whipper-snappers.
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Ultimate Letdown (sad face)

QIC: Co-Q (Fissure, Ringwald)

Date: 01/19/2019
PAX: Cowbell, Fissure, Iron Butt (Respect), Pink Panther (Respect), Ringwald, Roadhouse (Respect), Sidekick, Skitch, Steam Engine, Venus, Vsquared
AO: The Landfill

Conditions

Best summed up as NOT ultimate football weather

The Disclaimer

Disclaimed

COP

YHC (Fissure) improvised a little something for the Pax

The Thang

Baton was passed to Ringwald and we did some dips, abyss merkins and step ups followed by MOM.  Despite the weather we got us a little workout in.

COT

While nothing was prepared since we had high hopes of playing some ultimate football we still managed to have a solid discussion about how F3 is structured and potential growth in Chattanooga.

Moleskin

We all woke up for gameday but the weather and darkness were having none of it.  In the future we need to plan around the darkness, at least.  The monsoon is just bad luck
Ringwald is a good sport as he continues to give a hearty Go Tigers during the namerama as a result of our wager.  And it brings me great joy.  Only 5ish more weeks left!

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Bulgarian Bliss – lil of that & a lil of this

QIC: Candu
Date: 01/12/2019
PAX: Cowbell, Venus, Threeskin, Jingle Vader (Respect), Uncle Fester, Prosciutto, Fabio, Fly-By (Respect), Steam Engine, Back Pew, Ohms, Picasso, Mr. Clean, Ringwald, Sidekick, Milkman, Geek Squad
AO: The Landfill
FNG Jrs- Robin Hood & Nature Boy

Conditions – chilly

The Disclaimer: Disclaimed

COP

Good Morning Sunshine x 10 IC
Willie Mays Hays x 10 IC
Abe Vigoda (slow windmill) x 10 IC
Nick Saban (slow bend over touch your toes) x 16 IC
Ass Kickers x 44 IC
Imperial Walker x 10 IC
SSH x 15 IC
One Legged Bulgarians x 10 each leg OYO
Squat x 15 IC
SSH x 15 IC
Lunge x 16 IC
SSH x 15 IC
Slow Merkins x 10 IC
Shoulder Taps x 15 IC
SSH x 15 IC
Burpees x 10 OYO

The Thang – Bulgarian Bliss with a lil bit of that & a lil bit of this

Lower Body Burner
Mosey down over to the rocks – everyone gets a good sized rock
Overhead carry back up the hill
One legged Balance Halos x 10 IC (rotate direction), swap legs x 10 IC (rotate direction)
Plank Pulls x 10 OYO
Squat Reaches x 15 IC
One legged Bulgarians w/ rock x 10 each leg OYO
Goblet Squats x 10? IC
Mosey down hill
Upper Body Burner
Pull Ups to failure, then partner assisted x 3
Chin Ups to failure, then partner assisted x 3
Spilt lunges on bench x 10 IC
Tricep Dips x 10 IC
Deeeep split lunges on bench x 5 IC
Tricep Dips x 10 IC
Mosey back up the hill
Reverse Burpees x 10 OYO
Tricep Extensions w/ rock x 15 IC
Bicep Curls w/ rock x 15 IC
Shoulder Press x 15 IC
Spilt leg lunge Figure 8s x 10 ICish each leg
Squatting shoulder press x 10 IC
MARY
Freddie Mercury x 16 IC
Big Boy Situps x 10 OYO
Wheel of Merkin x 3

COT

Humbled and blessed to be Qing my 1 year anniversary. While I was able to keep my F3 routine alive, I dropped my morning devotional Jesus is Calling during the move. Opened up again for the first time last night.
This morning’s devotional talks about letting God prepare you for the day ahead. I’m at my best when I’m spending time with Him every morning. I give my best to others when I’ve spent time with Him in the morning.
Find the morning ritual that brings out your best and stick to it.

Moleskin

The Bulgarian breathing was on point for the second half of the workout

News

[Fill in News, Upcoming Q’s, Events, etc.]
 

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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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