CSAUP Preparation

  • Workout Date - 03/03/2016
  • Q In Charge - LongBottom
  • The PAX - The Big Short, Ahhhhnold, Earth Mover, Billy Ray, The Hard Hat, Citrus Green Tea Latte (I will let you guess), and Longbottom
  • AO -

7 men ventured tothe ‘burbs this am for some CSAUP training.  Well at least training for the bootcamp portion of the event being called the millennium blue falcon. YHC has been experimenting with merging multiple 1:4 exercise compose to increased effect.  Or put simply, trying to get more reps in.


SSH, predator squats, arm circles, slow merkins, LBC’s, flutters, dolly’s

10 burpees OYO

run to the blocks and grab one

10 burpees OYO

Lt. Dan (1:4, squats and Lunges) up to 5:20

Heavenly Dolly’s (1:4 heels to heaven and dolly’s) up to 5 and 20

Mod. Jack Webb (1:4 block merkins and block curls) up to 5 and 20

10 burpees OYO

Lt. Dan 6:24 up to 8:32

LBC-FM (1:4 LBC’s and Freddy Mercs.) up to 5 and 20

10 Burpees OYO

Mod. Jack webb 6:24 to 8:32

Side leg raises (Suzanne Summers style)  20 on each side

Erectors x 20

Lt. Dan 9:36 and 10:40

Mod. Jack Webb 9:36 and 10:40

put blocks away

run half way home and circle up

10 burpees OYO

20 x Big boy sit-ups

20 x back scratchers

20 x superstars -(jump lunge jacks)

mosey back to parking lot

On you 6 for:  Rosalitas and LBC’s

finish with 10 burpees OYO


MoleSkin: Fun was had by all!  The Hard Hat had a lot to say this morning.  I was trying to keep count so i missed most of it.  Probably nonsense anyway!!  Good to see some of the burb boys again.  Not sure what Ahhhnold has been eatin of late, but you were warned and YHC seem to say all the wrong things??? just decided to count and not speak otherwise-  you know yours hurt as well!!!

Announcements;  Sponge’s CSAUP on April 2, F3 5 year party in CLT,

Prayers: The Hard Hats wife making tough family decisions, Heart and Soul Run coming up and prayers for Nunan and family, and Posh’s new baby and wife: coming soon!!,

Always a pleasure the lead and to follow- LB out.


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