07/05/2022 - Two Wolves - CSAUP Training Pt 1
AO: Two Wolves
When: 07/05/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Bean Counter
Introduction
Pre-Blast 7/5 0515 at Two Wolves! 
Join YHC as we focus on some muscles by the Ninja course. Perhaps a preview into what round 2 will look like? Who knows! Many of us (myself included) took today off 
BUT we can make up for tomorrow. Enjoy the rest of your day with some family and friends and be ready to get back at it in the morning. It’s a new day! HC below! 
(bring your coupons!)
Got to the AO around 5:05. It was noticeably damp outside. HUMID! Our FNG was one of the first guys there. I welcomed him and introduced him to One Eye Willy, the siteQ for today.
Five Core Principles, Disclaimer, Credo, and Mission Statement recited. Let’s get warm.
Warm-O-Rama
SSH IC x 15
Mosey about 1/3 around the parking lot.
Abe Vigodas IC x 10
Mosey another 1/3 around the parking lot.
Grady Corns IC x 10
Mosey Back to Flags
Tappy Taps IC x 10
Imperial Squat Walkers IC x 10
Mosey to the ninja course with our coupons
The Thang
Thang 1 – Ninja Course / CSAUP Prep
We broke out into pairs and I explained the 7 stations to the PAX.
Station 1 – Monkey Bars and Burpees. Cross the bars, then do 3 burpees.
Station 2 – Up and Over the Cargo Net then 10 Overhead Press.
Station 3 – 40 yard run, 5 Merkins, 40 yard Bernie Sanders, 5 Merkins.
Station 4 – 5 Pull Ups, 10 Bent Over Row.
Station 5 – Bear Crawl Under hurdles then run through the cargo net.
Station 6 – 1 Irkin, 1 Coupon Curl, 2 Irkins, 2 Coupon Curls…etc
Station 7 – Captain Thor – 1 Big Boy, 4 American Hammers, 2 BB, 8 AH, etc.
PAX would rinse and repeat at each station until time was called. We spent 2 minutes at each station with a 25 second transition period.
Thang 2 – 11’s on the stairs
Started with 10 Goblet Squats at the base of the stairs.
Run up the Stairs
1 Box Jump
Run back down the stairs.
9/2 … 8/3 … etc until time was called.
Mosey back to the flags
Mary
Annies IC x 10
Shoulder Taps IC x 10
Mayweathers IC x 10
Angle Grinder IC x 10
Flutter Kicks w/45 degree hold IC x 10
Recover, recover!
Circle of Trust
Count – 13
Announcements – Thanks One Eye Willy!
NoR – Chaps, White Rabbit, Donkey, Sonny Bono, Hot for Teacher, Sir Mix-A-Lot, Animal House, Ringworm, Snoop-A-Loop, One Eye Willy, Slap Guy, Choppah, Bean Counter
CoT –
We had a friend visit this weekend with her two daughters. This friend is in the process of getting a divorce. She told us that her daughter came home one day and stated she had heard the reason mom and dad are no longer together is because they fought too much. She corrected her daughter and told her ‘No … the reason is because we didn’t fight enough!”
This really stuck with me. I asked her to elaborate a bit. Bottom line was that her husband did not communicate when things were bothering him. He didn’t want to talk about it. He didn’t want to ‘fight’ about it. We as men tend to do this all the time. We bottle things up. We want to avoid the fight so we just ‘live with it’. This is clearly not the best approach because as many of us know, this eventually will blow up and cause an even bigger issue. This seems to be case and point with our friends marriage. So I remind all those reading and those at the Q … express yourself. Keep your communication open with your M. It is ok to ‘have feelings’ about things. Don’t bottle it up and try to hold it in forever, because while it may be a seemingly good short term solution, it will not work in the long run.
Naked Man Moleskin
FNG Formerly known as Joe – now “Choppah” must say his name in his best Arnold voice every time. We better hold him to that! He is former military and used to work on helicopters. Welcome!
The purpose of today’s Q was to expose guys to some of the obstacles and give them some practice running through the course. This was Bronco’s idea and I love it. Some guys may be intimidated by the course and the nature of the CSAUP competition. Don’t be. You can clearly do most, if not all, of the obstacles that we ran through today. Give it a shot for your best time on Thursday 7/7 0500!
Great getting out with the men this morning! Always an honor to lead – BC