Author Archive Uncle Leo

Merkin Monday

9 of Area51’s finest stepped out of the fartsack to get their Monday started right.

The Thang:

Jog around the large field including shuffle right and left, high knees, butt kickers and more jogging

COP
SSH x 20 ic
10 merkins OYO
IW x 20ic
10 merkins OYO
Squats x 20ic
10 merkins OYO
Mtn Climbers x20ic
10 merkins OYO
LBC x20ic
10 merkins OYO
Jog over to the blocks and grab one

Merkin Main Course
Repeat the following 4x through: 25 merkins, 10 jump squats and 5 bent over block rows
Recovery jog around field
Rinse and repeat 4x through: 25 merkins, 10 jump squats and 5 bent over block rows
Jog over to wall for…

Chicken Special – Legs and Pecs
1 minute wall sit
25 merkins OYO
1 minute wall sit
25 merkins OYO

And some gym work
Repeat the following 4x through: 15 squats, 5 pull ups and run to far island and back

Finally some Mary

23 merkins OYO
LBC to right x12ic , to left x12ic
Flutter x20ic
Freddie Mercury x20ic
Rosalita x20ic
Return to the lot for COT

Moleskin:

1)       All the PAX today got their full allotment of 323 merkins in for the day, keeping on track with the #10Kmerkin challenge
2)      There is a rooster in the yard next to the AO that always begins to crow just after 0530. Not sure if we wake the rooster up or not!
3)      Welcome to Wishbone! Great first post and look forward to seeing you in the gloom
4)      When does fog officially become mist?

A few of my least favorite things

6 men toed the line at the Matrix for Uncle Leo’s Least Favorites. Today we brought together 3 of my least favorite exercises paired with some running to keep everyone happy and O2 deprived.

The Thang:

Jog to back lot for COP:

Lunge warm-up (5 forward, 5 forward with twist, 5 lateral and 5 backward)

SSH x 20 in cadence

IW x 20 in cadence

Merkin x 10 in cadence

Jog to the Jungle Gym for round 1:

3 groups cycle through 3 exercises for 10 minutes: pull-ups, dips and run to far island and back

Jog to sidewalk by the field for round 2:

Partner up and Partner 1 runs to 2^nd light pole and back while Partner 2 does burpees. Flap jack, rinse and repeat for 10 minutes

Move into field for Mary

LBC x 20 in cadence

Dolly x 20 in candence (hold ‘em)

LBC to right x 10 in cadence, to left x 10 in cadence

Rosalita x 20 in cadence

The Reacher with right arm x 10 in cadence, with left arm x 10 in cadence

[Reacher is elbow plank on one arm while other arm reaches forward and is pulled back to extension by your hip]

CCV x 10 in cadence on right, x10 in cadence on left

Jog to the lair of the blocks for round 3:

Partner up and Partner 1 runs to light pole and back while Partner 2 does called exercise with blocks. 2 rounds each of overhead press, curls and 3 rounds squats

Bear crawl ½ way back to lot then AYG second ½ to lot

COT

Moleskin:

1)      Thin crowd today, YHC is not taking it personally.

2)      The lunge warm up seemed to catch everyone off guard. Sound off in the comments if it was worthwhile or not

3)      Lots of mumble chatter coming from Turkey Leg and Binary during round 1. Not sure what was discussed but it stopped when the burpees started.

4)      Even after trying to slow him down with a bear crawl, Turkey Leg blew us all away in the last sprint to the lot

The Run Around

8 brave men set out on a 45 minute tour

Warm up: side straddle (20), Imp walk (20), Mountain climber (20), Peter Parker (12)

Tour of Pain:
10 pull ups, 20 squats at jungle gym
Run to track
20 partner push ups w/ plank, 20 sit ups
Run to back jungle gym
20 dips, 20 reverse push ups
Run to stumps
20 stump jump ups, 20 incline push ups
Run to 1st jungle gym
20 jump sqats, 10 burpees

Reverse back through above back to beginning

Wall of pain, 25 air presses
lunge walk
repeat

100 yard karaoke and back
100 yard backwards run and back
100 yard jog and back, 75 % and back, 100% and back

5 minutes Mary : mason twist, flutter, rosalita, bicycle

Group wrapped up with plenty of energy

Posted on behalf of Floor Slapper

I’m Thankful For…

24 of Area 51’s finest toed the line for a Memorial Day Mini convergence at the site of The Matrix

The Thang:
Splinter lead:

Mosey jog to back lot & COP:

• SSH
• Squats
• Merkins
• Mtn climbers
• Peter Parker’s

Jog to lair of the cinder blocks count off by 2’s and have each #2 grab a cinder blocks Mosey to lot by cars for some partner work with running and blocks
Partner 1 runs rap while partner 2 does called exercise. Flap jack and repeat for

• Squats
• Derkins on block
• Overhead press
• Flutter Press with block
• Hand-release merkins

Hand off to Uncle Leo for lead:

Mosey to field for Mary

• 1 minute plank
• 1 minute glute bridge
• LBC
• Pencil roll right and left as called (crowd pleaser)
• Greg Louganis

The 300

• 25 x jump ropes
• 25 x merkins
• 25 x LBC
• 25 x jump squats
• 3x thru AFAP

Go back to the blocks for Catch me if you can – Partner 1 runs with block while Partner 2 does 5 burpees then runs to catch Partner 1. Trade off and repeat for a lap and a half around the filed

3 minutes remain so…

• 1 minute time hack across the field to jungle gym and wall
• Group 1 does 1 minute pull-ups AMAP
• Group 2 does 1 minute wall sit
• Flap jack

COT

Moleskine

1) Splinter was calling on PAX early between exercises to name things they are thankful for, part of the Threshold challenge (watch Twitter for more on this). He seemed to stop doing that when we began the block work. YHC thinks everyone’s answer would have been “I’m thankful for O2”.

2) QOTD goes to Zip-a-dee when discussing how Group 1 should have been thankful for Group 2 moving the blocks across the field. Zip’s response without missing a beat was “I’m always thankful for a good #2”

3)  Great to have PAX from Basecamp and other sites join us at The Matrix today.

4) Always an honor to lead

Out Like a Lion (no pun intended)

13 men toed the line at The Matrix to get the week started right.  The weather may be taking March out like a lamb but these guys took it out like lions.

The Thang:

Jog around the school to the bus lot

COP in cadence

• SSH x 25
• LBC x 20
• IW x 20
• Mtn Climber x20
• Merkin x 15
• Squats x 10

Jog to playground

• 10 pull ups, 20 squats
• 8 pull ups, 20 lunges (10/leg)
• 6 pull ups, 16 Sister Mary Catherine
• 4 pulls ups, 8 monkey humpers
• 2 pull ups, 4 squats

Jog to the back learning area

• 3 x (10 incline merkins, 10 decline merkins and 20 dips)

Jog around soccer fields to front sidewalk for some running and ab work in groups of 3

• Partner 1:  sprint 50 yards to cone, 10 count, sprint 50 yards back
• Partner 2:  “long run” (~200 yards) around field
• Partner 3:  called ab exercise
• Rotate through with the “long run” setting the cycle 4 times through – LBC, Flutter, Rosalita, Freddie Mercury

Jog down the field and jail break back to the cars

COT

Moleskin:

1)      From the sounds of pre-workout chatter, CMD is leading TheMatrix NCAA bracket contest by having picked 1 of the 4 teams in the Final Four

2)       O’Tannebuam did his best Floor Slapper impersonation today arriving about 0535 to the COP.  Good news was all he missed was the jog, SSH and LBC

3)      The running and ab work put YHC’s communication skills to the test.  First round was a little rough but the PAX figured it out for rounds 2-4

4)      As usual Lobster Roll and Joker still had wheel left for the jail break at the end.  YHC intentionally swung the turn wide before calling jail break to avoid getting run over by these 2

5)      Always a pleasure and honor to lead

Top o’ the Mornin’ to Ya – St. Patrick’s Day Workout

In attendance 7 brave leprechauns sprung to the line at The Matrix

Patterns at the Matrix

11 men toed the line at The Matrix to prepare for the week ahead

Run around the fields to COP

SSH x 20 in cadence

IW x 20 in cadence

Mtn Climber x 20 in cadence

Merkins x 15 in cadence

Mtn Climber x10 in cadence

IW x 10 in cadence

SSH x 10 in cadence

Run around back of school to track

Devils workout – 6 sets of 6 reps of 6 called exercises

1)      Merkins

2)      Squats

3)      Burpees

4)      Flutter

5)      Squats

6)      Burpees

Mosey to wall for Peoples Chair

1 minute then 20 Merkins

1 minutes with some single leg time then 15 incline Merkins

1 minute with some arm flutter then 10 decline Merkins

Mosey to Jungle Gym for partner work

Partner 1 does pull ups AMRAP while Partner 2 does abs then flapjack

Round 1 – LBC

Round 2 – Dolly

Round 3 – Heels to Heaven

Find another Pair for relay race

COT

Molskin

1)  Alf was in beast mode today, giving the Devil everything he could handle

2)  YHC may have been a little predictable today.  When squats were called the second time someone (Splinter?) said something to the effect of “we know what’s next”.  The next round was  burpees.  Predictable, maybe.  Painful, definitely.

3)  Always a privilege to lead.  Good look to all the GRC Custom PAX.  See you Friday!

Civics Lesson in the Gloom

12 men toed the line at The Matrix today to start the week off right.

The THANG:

COP:

• SSH x 43 in cadence (# of presidents)
• 4 burpees OYO (# years per presidential term)
• Mtn Climber x 43 incadence
• 4 burpees OYO
• IW x 43 in cadence
• 4 burpees OYO
• Merkins x 43 single count

Jog to the blocks – partner up and each pair grab a block

Partner work – 4 rounds

• Rd 1:  Partner 1 does block presses while partner two runs around field.  Flapjack
• Rd 2:  Partner 1 does block curls while partner 2 runs field.  Flapjack
• Rd 3: Partner 1 does block squats while partner 2 runs field.  Flapjack
• Rd 4:  Partner 1 does two hand block swings while partner 2 runs field.  Flapjack

Return the blocks and jog to front lot for Mary

• LBC x 20 in cadence
• Freddie Mercury x 20 in candence
• LBC knees right x 10 in cadence
• LBC knees left x 10 in cadence
• “Cherry Bomb” x ~5 in cadence (thanks Radar!)

Mosey to Jungle Gym

• 10 pull ups / 20 merkins / 30 dips
• 10 pull ups / 20 incline merkins / 30 dips
• 2 x 1 minute People Chair

Moleskin:

1)      We learned that the school wall facing the soccer fields is not People’s Chair friendly – not enough side walk to plant your feet

2)      Some post workout debate on number of presidents.  YHC went with 43 based on the number of men that have led this great nation.  Grover Cleveland sometimes gets counted twice because he served 2 non consecutive terms.

Two Pair – Jacks and Squats

12 men (including 1 FNG) entered TheMatrix today and found themselves dealt 2 pair – not a bad poker hand – unless it’s Jacks and Legs…

The Thang

Jog around the field to the back lot for

COP – Jacks part 1

SSH x20 in cadence

Seal Jacks x20 in cadence

Stride Jacks x20 in cadence

Plank Jacks x15 in cadence

Merkin Jacks x10 in cadence

Indian Run around the school to the stumps

Legs part 1 – Pair up for some leg work

Partner 1 does step up on Left leg only

Partner 2 runs to far telephone pole and back

Repeat 2x

Partner 1 does step up on Right leg only on the stumps

Partner 2 runs to far telephone pole and back on the stumps

Repeat 2x

Jacks part 2 – Mosey to field for Jack Squats

Single count jump squats and 4x regular squats from 1 to 10

Mosey to back lot for some Mary

LBC x20 in cadence

Dolly x20 in cadence

Freddy Mercury x20 in cadence

L side LBC x10 in cadence

R side LBC x10 in cadence

Legs part 2 – Lot work

Lung walk across lot – 10 merkins – jog back

Shuffle right across lot – 10 merkins – jog back

Shuffle left across lot – 10 merkins – jog back

Backwards run across lot – 10 merkins – jog back

Jog back to cars AYOP

Moleskin

1)       Welcome FNG Stumphugger.  When he joined us before the workout, he told us he learned about F3 from his doctor.  YHC thinks there could be a revenue opportunity for F3F in this.  The only way he wasn’t getting a health care nickname was is something happened during the workout.  Read on for details…

2)      The disclaimer was in full effect today. “all F3 workouts…are undertaken upon uneven ground…”  O’Tannenbaum found an unknown curb behind the school today, stumbled and executed a perfect roll to the ground and bounced right back up.

3)      Disclaimer part 2 “all F3 workouts…are undertaken…during periods of limited visibility”  During step ups, our FNG lost sight of the stump during a step up and quickly finding himself chest down on the stump giving it a big old hug, hence the name Stumphugger.  Welcome and looking forward to having you back out

4)      We missed Zip out there today with the counting, but Liquor Cycle took up the mantle and was belting out the counts while rucking his way through 228 squats during the Jack Squat

5)      Always a privilege to lead out there, thanks.