Author Archive UnclePhil

Rocky start to Wednesday at Anvil


SSH, Seal Jacks, Merkins, Plank, Freddy Mercury, Low Slow Squat

Rock Work

  • Find a rock you can move, jog to parking lot near sand piles
  • 15x triceps press
  • 20x LBC with rock
  • Plank until all done
  • Run to Big Rock and Repeat
  • Run back and Repeat
  • Run to Big Rock and repeat
  • Return rocks

Mosey to far end of lot near cars, you have two options to cover ground to the picnic tables near the church.

  • Bear Crawl
  • Lunge Walk
  • Alternate as desired

Pick a core exercise to perform on your own while waiting for the six

Find a bench, complete 3 sets of the following:

  • Dips 15x
  • Derkins 15x

Plank for the six

Jog around church for 11s in parking lot starting one pushup, 10 jump squats with about 40 yard run

All you got back to cars, max LBC reps in remaining 2 minutes


  • Rock work to kick us off, fair warning was given to choose wisely. Kudos to Lewinsky for upgrading half way through!
  • Distances always seem farther when hoisting a rock, YHC admitted to Brilleaux that he had promised himself never to use the rock pile but the temptation was too strong to resist.
  • Bear crawl/Lunge walk traverse was painful, mental note that bear crawls after lunges are particularly punishing. It was unsurprisingly to see Rachel out in front by far for this.
  • Dips and derkins should just be forgotten…
  • 11s took it out of YHC, shifted to survival mode
  • Glad to see Mermaid with some gas left at the end, apparently he was eager for burpees but only got LBCs to finish out…
  • Great work all, Mickey did a nice job gutting through the morning, glad you got out.


Uncle Phil DMZ VQ


14 PAX who had not been lulled into a false sense of security by recent warm temps showed up to experience a DMZ VQ.  Brolympics recently left a mark on YHC so mileage was kept under control to mitigate permanent hamstring damage. Hopefully enough squats were called to compensate.

Professional quality disclaimer was given and we were off.

Mosey to school parking lot to get warm.


  • 15x SSH
  • 10x Merkin
  • 15x Mountain Climber
  • 15x  Low Slow Squat

The Thang

Mosey to track and partner up

Partner 1 – 400m run

Partner 2 – Performs deconstructed burpee exercises until partner 1 returns. Flapjack until 4 rounds complete.

  • Lap 1 – Plank hold
  • Lap 2 – Merkin
  • Lap 3 – Jump Squat
  • Lap 4 – Burpee

Mosey to front of school, stopping for some entertainment along the way

  • 1 min+ of peoples chair
  • More low slow squats

Find a bench and complete three sets of the following

  • 10x Dips
  • 10x Incline Merkin
  • 10x Carolina Drydock
  • Bear crawl to curb at school entrance and jog back

More low slow squats

AYG back to church parking lot, winner leads 6 minutes of Mary (YHC was not present to declare a winner, possibly Swiper?)

Various orthodox and unorthodox Mary exercises were performed

Mosey back to launch, bonus jump squats with remaining minute.



An honor to take the helm of DMZ for my first Q, strong work by all!

All pax (even Swiper) joined us in a timely manner this morning so YHC saw no need to venture into a neighborhood to add a hide and seek dimension.

YHC was accused of still having tags on his beanie, conveniently a hat with headlights was nearby to confirm it was simply design work on the hat, however lame.

Track work results seemed to be mixed depending on individual PAX motivation level. YHC is fine with that, you’re up against yourself.

Bear crawls appear to be a favorite with most. Found Kirk crawling in odd directions and staring longingly at Camp Gladiator participants running around cones nearby.

Mumblechatter seemed muted as we headed to the track. YHC was prepared to ignore. Picked up steam at chair sit, YHC ignored. Bench work was not suffered in quiet, YHC continued to ignore. Nearly reached mutiny levels during Mary, for good reason as YHC was losing cognitive abilities. Some response attempted. Luckily time was up so little harm done. First Q complete.