The Shmed overlords did not plan properly for last year’s event when over 40 people (PAX + FiA + 2.0s + innocent bystanders) unexpectedly posted for the 2am workout. Those are crazy numbers for Winston-Salem! So to curtail the numbers to a more...
Read moreLadies and gentlemen and children of all ages! Get ready for the Greatest Show on Earth in Winston-Salem. Come one. Come all. Experience the CSAUP event of the year. It’s COMPLETELY STUPID. It’s UTTERLY PURPOSEFUL. It’s both Completely...
Read moreOlympic fever has swept through the tiny breakaway nation of the Republic of F3. The 9 PAX who posted this morning were vying to qualify for the next Olympiad in the track events. Unfortunately due to scheduling and track time, the events were...
Read moreWARM-O-RAMA. SSH, Whirly Has The Clap, Michael Phelps BEATDOWN. Setup: Cones placed at 0, 25, 50, 75, and 100 yards. Exercises: Swings, Hand Release Mike Tysons, Curl Presses, Corkscrews Choose Your Goal: – Gold – Burpees: 20. ...
Read moreWARM-O-RAMA. SSH, Whirly Has The Clap, Michael Phelps BEATDOWN. Run around the track at the Y. At each turn (6 of them), perform a 10 rep H-BOMBS. Each time the PAX pass a bench, do 10 Dips (3x per lap). Each time the...
Read moreWARM-O-RAMA. SSH, Whirly Has The Clap, Michael Phelps BEATDOWN. Get a rock from the quarry. Take rock to any of the 4 cones placed equidistant around the grass circle. That’s cone #1. The next cone is #2, then #3, and so on. Rinse and Repeat...
Read moreWARM-O-RAMA. SSH, Whirly Has The Clap, Michael Phelps BEATDOWN. Climb the mountain and come back down again. All exercises x 20 OYO Do exercise #1, then run a lap. Do exercise #1, #2, #1, then run a lap. Do exercise #1, #2, #3, #2...
Read moreWARMUP. SSH. Whirlies. Michael Phelps. BEATDOWN. Step 1: Start on one baseline of the basketball court. Step 2: Perform 3 exercises with weight OYO (each arm) Curls x 10 Squat Thrusters x 10 Swings x 10 Step 3: Bear Crawl...
Read moreWARMUP. SSH. Whirlies. Michael Phelps. Plank until someone thinks of a good safeword. (note: we planked for a LONG time) BEATDOWN. Choose a token from the bag. Do at least the target number of reps of the exercise written...
Read moreWARMUP. Burpees. SSH. Lunges. Whirlies. Imperial Stormtroopers. Michael Phelps (or Burpees if you’re you-know-who x 2). Merkins. Plank Jacks. Squats. BEATDOWN. Mosey on Sunset Drive to Forsyth Street. Do a BLIMPS at...
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