Author Archive Uncle Leo

#FunFriday Bait and Switch?

18 men stepped into the probably typical but seemingly cold Friday AM gloom with the promise on the Twitter of some #FunFriday. This is how it went down:

Mosey to the near end of the track for quick circle and 20xSSH
Mosey to the far end of the track for a quick circle and 20xIW
Mosey to the near end of the track for a quick circle and 20xMtn Climbers (no one saw the forshadowing in that one)

Mosey to the far end of the track, next to Grandma Mountain for something new. Not 7s or 11s but 14s. Burpees at the bottom and squats at the top.

After that little bit of work we moseyed up Grandma one more time for some gym work. Partner up where P1 does AMRAP pullups while P2 does 30 LBCs and flapjack 3x.

Mosey to the far end of the field for a little push-a-rama – Merkins x10, Wide Merkins-10 and Diamond x5

Finally on to #FunFriday with relay races. 4 man teams for 25 yard sprints. In the Total Request Live segment, we did one round with bear crawls rather than sprints

Mosey back to cars for 10 burpees OYO


1) Interesting how where you were yesterday influences what you think today. Stone Cold was in Tampa and this fine 35 degree morning felt cold. YHC had been in Pittsburgh this week where it was snowing with 23 wind chill yesterday this 35 felt great.
2) Yeti thinks we had a strong turnout due to a “magnetic” Q. YHC thinks it was the #FunFriday in the tweet
3) Why 14s up Grandma? Simple answer is that 1+2+3+…+14=105 so it’s another way to get to 100 burpees and a lot of trips up the hill
4) Amazing how fast you feel running on the flat track after all those trips up Grandma
5) Doesn’t appear the PAX watch many track or swimming relays. Somehow the 4 man relay had about 12 legs. Might have something to do with all the BRR training the PAX does. Relays don’t have to be 200+ miles…
6) Good to have Les Mis back for a time from South Africa for a bit

Frozen Gophers

17 men posted to the frosted plains of Death Valley on this holiday week. Rumor is that the DV AO is plagued by gophers and so we needed to chase it down. Here is how it happened

Mosey around the lot for latecomers (Floorslapper was later than that allowed for) and down the access path to the baseball fields for COP
SSH x 20
IW x20
Mtn Climbers x20
Merkins x10
Sometime during COP we picked up Floor Slapper and our FNG. FS wasn’t late, he was being hospitable to the newcomer…

Mosey to the top of the stairs for the gopher…
P1 runs the track
P2 runs to the baseball bleachers and does 10 burpees, 40 jump lunges and 20 flutters
Meet at the starting point for 10 hand slap merkins and flapjack
Repeat for ~25 minutes

Regroup and mosey to the grass by the bus lot for mary
LBC x 20
Dolly x 20
Freddie Mercury x 20
“Sherpa” x 10 (6 count exercise combining makhtar ndiaye and mountain climber)
Rosalita x 20


The gopher isn’t the most social of workouts (or maybe YHC isn’t the most social guy out there). So we spent a little extra time today in COT sharing what everyone wants for Christmas. YHC doesn’t remember all the requests but here are some of the highlights:

Smokey – the next Peyton Manning to enroll at UT soon
Semi Gloss – CMS to spring for heated seats in the Semi Gloss shack at DV
Puddin Pop – some colorful workout shirts because he’s putting the blue and gray away in ‘17
Fireman Ed – the freedom to wear tights without shorts to workouts
Retread – front row tickets to the Soap Box derby in his hometown of Akron, OH
Salt Lick – more pull-ups and less running at all workouts
Tiger Rag – Clemson national FB championship and a purple paw print for the hood of the Jeep
Floor Slapper – a watch that keeps time with atomic clock precision so he’s not late to workouts

If you’re still reading it might be good to know that that list above is a complete fabrication by YHC as an attempt to save what is otherwise a lack luster BB.

Always a privilege to lead.

A Wednesday like any other…

12 men stepped into the best lit middle school parking lot in SCLT on an uncertain morning to keep moving forward. An even dozen is a great number for the first 2 F’s and we embarked into the darkness for some old school favorites:

Mosey to track for a moving COP

Half a lap and an exercise, rinse and repeat (like an old school Harley workout) – ran a full mile and did SSH, IW, Squats, Mtn Climbers, Lunges, Flutter, Freddy Mercury

Pair up for some laps and exercise – P1 runs while P2 exercises – 2 rounds with merkins and squats

Mosey to the baseball bleachers for stations
10 merkins, 10 supine pull-ups and 20 step ups – 2 times through

Mosey to the Semi-Gloss Shack for some People’s Chair with Block Presses (yes there are still some blocks at DV)

To the bottom of the dark, uneven hill by the parking lot for 7s – burpees at top and squats at bottom

Bear crawl to top of hill

Finished the last 90 seconds with some Flutters and Rosalita

1) Runstopper needs a sign to answer the questions about Ninja Turtle – must have heard him answer the same questions 3x during the moving COP. Good news is that NT is doing well and close to the starting point of the BRR in southern VA – really amazing to think about that hike
2) Joker’s Wolly Vest has a broken zipper. When he warmed up and took it off he had to slip it off like a dress. Think he should add a new one to his Christmas list.
3) Even during the workout Semigloss wants to go to the john – taking up the position closet to the bathroom door for People’s Chair
4) Dollywood and Ringer pairing up on the exercise and a lap left the rest of us in the dust – young legs
5) YHC has had the privilege to lead 2 workouts this week and has been taking inspiration from things I remember from the 4+ years I’ve been involved in F3. Certainly something I’m thankful for as we head into the holiday season.

Soccer Arms Cup coming up – players and spectators welcome.
Holiday Party sign up

High Turnout and Hanging Chad

With an extra hour’s rest, PAX turnout was high – 24. So high, YHC was accused of incenting PAX to post. With a quick disclaimer we embarked on the dark, uneven plains of MRES

Jog around back of school to mini-track (with bright new lane lines) for COP:
SSH x 20 IC
IW x 20 IC
Shore Shoulders – front and back
Low Slow Squats x 20
Mtn Climbers x 20 IC
Merkins x 10 IC

Jog to the gym for the main event – break into 4 groups – speed matters, find guys of like speed:
Station 1: (“The Saltlick”) 5 pullups and 10 squats – repeat til relieved and move as a group
Station 2: (“The Turkey Leg”) run from jungle gym, around school to lower lot
Station 3: (“The Joker”) lunge walk across the lot with 5 diamond merkins – repeat til relieved and move as a group
Station 4: (“The Squid”) pick a rock – 10 curls and 10 overhead presses – repeat til relieved and move as a group
Each group got 1 rotation plus 1 of work in before we needed to move on

Jog around and regroup for Mary:
Assorted core exercises with 10 flutters IC in between for some time

The Big Race: Red v. White v. Blue
Relay race down the lower lot and back in 3 team – PAX planked while waiting
Results below

See Cheese Curd if you want to run on trails in the Smokey Mountains next Spring
Sign up for Holiday Party ends soon – sign up

1) Good to be back at the old stompin grounds and have a great turnout. We needed some #’s to make this workout work with the 4 groups and the PAX delivered.
2) Relay results are currently in dispute with the Court of Arbitration for Sport – some dispute about a hanging chad and 24 not being divisible by 3
3) PSA – If you haven’t already – get out and vote tomorrow

Thanks for the chance to lead – never gets old.

Rolling into the Weekend

12 men rolled into the lot this morning to see what the fates held for them. Since our fearless site Q was DR YHC decided to engage in a little game of chance to drive the workout. Here is roughly what ensued:
Short jog around the track with some butt-kickers, high knees and shuffles to get the blood flowing
20x SSH IC
20x IW IC
20x Mtn Climber IC

Let the Fun Friday game begin
Roll the dice – do the exercise from the grid
Run up and down Grandmother Mountain
Repeato until time is up
Exercises were things like: 50 sister mary catherines, 50 yd bear crawl, 100 yd lunge walk, 50 merkins, 50 LBCs, 50 American Hammers, 25 burpees, 3 trips up Gma Mtn with 5 pull ups at the top each, 50 IWs…YHC can’t remember them all

1) The much discussed hair off between Semi Gloss and YHC was a draw and not much of a show since we both recently got hair cuts
2) Good to have Busch out again at Joust. Dollywood would have been lonely at the front without him
3) 50 reps of anything in cadence will give you a new perspective on the exercise – even LBCs and IWs
4) Probably late to the party on this one but to his close friends, Header really is John the Baptist
5) Thanks to all for the chance to lead and putting up with the randorama

Safety Block

10 men stepped up this morning and decided to start their week off right, after the last week ended so badly for the Panthers. Alf remarked that it was even quieter than normal for a Monday and we set off to see what might be lurking in the gloom.

Quick mosey over to the blocks to pick 6 up for later. The PAX were a little surprised to be getting blocks so soon. YHC had us grab and extra block in case we had late arrivals (Floor Slapper?) or a block broke in transit (Turkey Leg tried his best before the COP).

Continue the mosey over to the track for COP:
20xIW IC
20xSlow Squat IC
20xMC IC
15xMerkin IC

Blockwork with a partner
Partner 1 does called exercise while Partner 2 runs to far side of track and back – each partner runs 2x
Round 1: Overhead press
Round 2: Curls
Round 3: Squats
Round 4: Flutter with block press

Mosey to the stumps – if you didn’t carry a block the first time, carry it now
3x through 10 jump ups, 20 dips and plank to regroup

Mosey to the back parking lot for Mary – if you didn’t carry a block last time, carry it now
Various exercises IC

Mosey back to the lair of the blocks – – if you didn’t carry a block last time, carry it now
15 Merkins IC

AYG across the field to the cars
15x Slow Squat to close out the time


1) As Alf observed it was a quiet crew this AM. I suspect there was more banter on Friday and Saturday than today. Even quiet for a Monday.
2) When the PAX discovered we had an extra block at the track, it was dubbed the Safety Block and Alf regaled us with this best impression of a few bars of the 80’s classic Safety Dance
3) The Hates and Hate Hates were absent today – only Masters division athletes toed the line this AM
4) Thanks to OT for the send off
5) Always and honor to lead – thanks

Donger Need Food

18 of A51’s finest stepped out and got the first week of the year started right at F3TheMatrix. It’s always a quiet crowd early on Monday morning but the first Monday of the year and temps below 40 (finally) made the crew especially quiet. Joker broke up the silence with his arrival in something other than the wolly vest – what’s he going to do when the temps crack 30 degrees? Regardless we persevered and went to work

The Thang:
1 recon lap around the big field to figure out how wet the ground still was – answer was pretty soggy
Circle up for COP:
SSH IC x16
IW IC x16
Merkins IC x16 (one Pax figured out the pattern at this point, another was confused – read on)
MC IC x16
Slow squat IC x16

Mosey back to the cars for some laps and exercises with partner:
P1: Run the ~1/4 mile loop in the parking lot
P2: Do the called exercise until P1 returns
Flap jack
4 rounds with Merkins, Squats, Hanging leg raises and Plack

Pause for a little Mary:
Various core exercises x16 IC

Mosey to the bus lot for some People’s Chair and Ark Loader recovery
People’s Chair, Bear Crawl, People’s Chair, Crab Walk, People’s Chair, Frog Jump, People’s Chair

Mosey back to the cars for 2x AYG with OT taking a false start on rep #2

1) Warm was nice, but YHC will take dry and a little cooler in the weather department this time of year over the constant rain we’ve had for weeks (months?)
2) If there was any question on Alf’s sartorial chops, he was able to name the manufacturer of Joker’s unexpected hoodie from 20 feet in the 5:30 gloom. Strong label sense.
3) Joker was confused by all the 16 counts today – he thought YHC was doing some strange homage to Molly Ringwald and 16 Candles. I think he needs to get out more
4) Everyone was out there working hard today – great start to what hopes to be a great year
5) Thanks for the privilege to lead today

Where is the shorter loop?

The Thang:
Run to the darkest, coldest, wettest corner of the AO just to get the PAX thinking and to do a little recon on the conditions on this side of the AO.
Some butt kickers, high knees, shuffle and backward run right back to the cars
Mtn Climberx20

Find teams of 4 (or 5) for some dueling loop Mud Run training
TM1: Run “small” loop around soccer fields
TM2: Merkins
TM3: Run “long” loop around school
TM4: Lunges
TM 1,2,4 were supposed to bear crawl when they reconvened waiting for TM3, but more on that later
Rotate until everyone takes each station 2x

Mary (IC)
Freddie Mercuryx20

Mosey to the wall (near playground)
Peoples’ Chair with 50 arm raises – 3x through

Some butt kickers, high knees, shuffle and backward run in the front lot then AYG right back to the cars

Announcements – read the weekly email and Twitter

1) Unknown before the workout we celebrated 2 trips around the sun today (Salt Lick and YHC) with our double loop duel. Same birthday and year. In a group of 13 the odds of 2 people having the same birthday are about 22% ( I’ll leave it to someone better at math than I to say what the odds of sharing birthday and year look like.
2) You can workout in an AO for years and still learn something. I always assumed that the park loop was shorter than the school loop at MRES – today we proved 8x that they are basically the same length. The benefit to the PAX was that we avoided the bear crawls in the wet, nearly frosted over grass
3) Always an honor to lead

Another Monday

15 of A51’s finest toed the line today at The Matrix while visions of new teachers and homework danced in the 2.0’s heads. YHC is foregoing the BRR, so I’m thinking more about MudRun. Pushing, pulling, legs, balance and running were the order of the day.

The Thang:
Warm up jog around the field – admiring the gleaming cinder blocks recently freed from the briar patch – but leaving them for another day
COP (all in cadence)
Cook Squatx20 – really forces hips back and chest up for the squat
Mtn Climberx20
Merkin x10

Jog to the playground for the 1st circuit and lap
3x(10 pull ups + 10 hand release merkins + 20 LBCs)
Lap around the school and to the stumps
2nd circuit and lap
3x(20 squats + 20 flutters + 20 split squats)
Lap around the school and to the small back playground

Mary (in cadence)
LBC right and left x10 each

To the wall for People’s Chair and lung walk recovery – 3 times
Indian Run around the front of school and big field
AYGL to cars from lower lot

1) Floor Slapper was back to his old ways rolling in at 0532 – at least he didn’t park in the lower lot today
2) YHC’s second post back from vacation and business travel – working out with the PAX is so much better than sad clown. There might be something to this F3 thing…
3) Lots of mumblechatter during COP but things seemed to quiet down during the circuits and laps.
4) Matrix PAX definitely getting stronger out there – great work by all

1) Couple of BRR slots open for those who want a challenge. Alf has a flat set of legs that total like 1.6 miles or something. Distance got shorter every time he mentioned it. TL has got a “real man’s” BRR slot promising something like 221 miles on it. Email TL if interested in any of the slots.
2) Labor Day convergence of Monday work outs on 9/7 at SCMS

The Lost Boys

Here’s how this one went down:
Sunday – Thursday night – the PAX and YHC ignore all messages that Jevlar was going back to CCS
Friday AM:
05?? – Blazing Saddles rolls into ArboABC lot listening to who knows what
0522 – YHC rolls into the same lot and seeing only 1 car, thinks “I should have looked at twitter last night”
0522-0528 – Blazing Saddles and YHC talk about how we were clearly in the wrong place and that construction must be done at Joust or Kevlar
0529 – Lex Luther and Balky roll in and double our numbers. Lex mentions that we are the Lost Boys and the workout has a name
0531 – we roll out a minute late into the gloom

The Thang:
Mosey to the park for some COP:
All Exercises IC:
Mtn Climber

Mosey to the hill on the road for some Triple Nickel – from Stop Sign to 1st Speed Bump, Merkins at the bottom and Squats at the top

Mosey to the small parking lot for some 7’s – lunges and decline merkins at the top of the hill

Back to the field for some Mary: LBC’s Flutter, Russian Twist, Flutter, Heels to Heaven, Flutter, Sit Ups, Flutter (with rotating Q for the non-flutter exercises)

Mosey to the back parking barriers for a quick circuit – 10 steps ups, 10 dips, run to building and back x3

Mosey to the back wall for some Peoples Chair, Arm Raises with Calf raise recovery on the curb

Finish up with 3x AYG in the parking lot

1) Balky and Lex had the wheels on the AYG at the end
2) Blazing Saddles was strong out there for just being out a short time. Was asking about Saturday workouts so look for more from him
3) I’ve been solo sad clown due to work travel and vacation since 8/10 and it was great to be back with the PAX
4) It’s back to school time and a good reminder to all the PAX that #ReadingIsFundamental
5) Always an privilege to lead