Author: BoBerry

  • Too late for ice, too early for pollen

    6 PAX from various sections of SOJ assembled in the gloom to get in a few miles on Wednesday. No 4s and no 6s today so a 4.8 mile route turned out to be just right. Great to run with everyone!

  • Donny’s Lounge

    8 warriors of the gloom met this morning for an extra soggy edition of the Twin Team lounge. Below is more or less what happened. According to the dog walkers and school employees.

    Mosey around school. 

    Warmerama 

    Invisible jump rope

    Ukrainian soldiers 

    Imperial walkers

    Don Quixote

    Are circles 

    Reverse 

    Seal claps

    Overhead claps

    American hammers

    Flutter kicks

    Merkins

    back to the big basketball lot

    Lady of the night style 4 corners

    10 merkins

    20 groiners

    30 squats

    40 SSH

    mosey to the dirt loop and a playground for

    Single quad check 

    1 lap

    Jerkins/pull ups 

    squats

    LBCs

    People’s chair

    Donkey kicks x10

    5 min Mary

    numbers bars announcements. YHC took us out.
    anouncements;

    frozen triangle tomorrow at 6am at Dogpile

    join L Woods March 7 for community 3rd F opportunity

    NMM

    YHC head the new Donny Benét album last week and decided it was the mostly Loungey music ever created. You decide. Promise he’s not a random 80s porn star. As far as I know.

  • The Spackle Master

    As the ice of snowmageddon was reaching a melting point of runability…. 3 warriors of the gloom met to hit the streets of Midlo. 4 miles were achieved, no one fell, and we even got in a few hills. Topics of conversation were concerned mostly with the joys of homeownership. Frozen triangle rescheduled for the 21st. SYITG!

  • Squiggy It Is!!

    Rudy had the Q, apparently he was only aware of this for about 12 hours. He showed up early. He scouted the land. He made plans. Then YHC showed up just in time with the ghost flag. 530 hot and away we went. 

    Top songs of 2025 on the playlist, hit play and mosey to the large parking lot for:

    SSH

    Hill Billie’s 

    Ukrainian Soldiers

    Copperhead squats

    American hammers

    Flutter kicks 

    Shoulder taps

    Merkins

    Four corners

    Mode of transportation and exercise different each round 

    Bear crawl between stations 

     20 squats each corner

    Lunge walk

    20 merkins 

    Crab walk

    20 WW2

    Broad jump

    5 burpee

    11s

    Donkey kicks

    Ww2s

    Pause to listen to The Cure, look at the moon, and stretch with Snuff. 

    Hold plank

    Name pax to your left, all do 5 merkins for every miss

    Hold Al Gore

    Core principles 

    All do 5 squats for every miss.  No misses so we did 10 to celebrate. 

    Triple check 

    Around the perimeter of the dry land

    Merkins

    Monkey humpers

    Hold plank for 30 seconds 

    Numbers, names including FNG Squiggy! Frozen triangle on Saturday, 6am at Dogpile, you can run, ruck or meet at 5:30 for extra credit with Don Draper. Prayers for Wildcat and his family as they enter a new phase of treatment. 

    NMM

    Thanks to Rudy for being a good sport. Go get someone’s Q!! Welcome to Squiggy, who shares his name with a dog that was walking its owner this morning during COT. He hails from NC, works with Belay, and is a Wolfpack fan. Thanks for letting me lead fellas. Have a great day and be good to those around you!

  • Differing schools of thought in regards to marital bliss

    5 PAX met Tuesday for the last meeting of The Old Hundred of 2025. According to the light switch operator of the school. This is more or less how it went down.

    Mosey around the parking lot to get the blood flowing. Warmerama featuring merkins, Ukrainian soldiers, Don Quixote, and a new one I’m calling the Ron Jeremy.

    here’s the circuit we did 3 times:

    10 per side for each

    Tea ☕️ pots

    Strait line weight drops

    Goblet squats

    Weighted lunges

    Swings

    Curls

    Power clean (5 each side for these)

    WW3s

    run a Lap around the parking lot.

    the lights behind the school came on so we moseyed to the side of the school where the picnic tables are located. 2 rounds of 20 weighted step ups per leg and then 5 Bulgarian split squats per legv. Slowly back to the start for 1 minute of broga. Numbers names announcements prayers for Wildcat and safe travel for Hermie.

  • the NASCAR route

    this weeks edition of the Miles Of Truth run was mostly successful. Only two falls by a PAX who shall not be named here…. YHC went for simple on the route, and let’s just say Derek Zoolander would not have been able to do it.
    4s: left on 60, left on Charter Colony, left on Woolridge , left to take the loop at Midlo mines park, left back onto Woolridge, left onto 60, finish at invisible shovel flag.
    5s: before ISF, left at top of mt Midlo, left through new townhomes neighborhood, left on Woolridge, left onto 60, back ISF

    Numbers, names, announcements, YHC took us out

    EF Hutton going to bridge a week from Saturday, gingerbread contest at hardywood downtown on Sunday, if you or someone you know needs a ham or seasonal work see YHC, prayers for Drapers neighbor.
    NMM

    Great to be back out with the crew at MOT!! This a great running AO with lots of options for routes. Great to catch up fellow PAX. No ironPAX today 😂


  • Beware of middle aged women

    After an IronPAX induced break from The Graveyard Shift, we were back at it today. Descending to the crisp and cool track a Swift Creek Middle, we hit a track workout that went something like this:

    • 1 mile warm up
    • 1k at 7:15 pace
    • half lap walk
    • 200m at 6:30 pace
    • half lap rest
    • repeat the last two 5 times
    • 1 mile cool down

    Great to get back out there and work on some speed with Big Rig. Last rep we really went for it. Some discrepancies on how fast we went. As an old guy it felt fast to YHC.

    not sure if they were trying to be funny or not, but the track has a sign that reads “Beware of Cougars”. The term doesn’t have the same meaning when you’re in your forties.

    Discussions had on some difficult topics. As well as what the next races will be. The Graveyard Shift is back in session! Come on out next week!

  • The false start burpee

    Despite their better judgement, 10 SOJers met at the cool and moist fields of Timberwolf for the final installment of IronPAX 2025, the Bert WOD. After some explanation to those who didn’t know the plan, and as Captain Kirk and Nancy Lopez joined us, we hit the ground running with:

    Background: The Bert WOD is dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2006, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

    Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

    He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”

    Bert WOD

    • Format
      • For time workout
    • Equipment
      • Standard coupon
      • Timer
      • 100-yard field
      • Cones to mark 5 yards, 10 yards, 15 yards, and 20 yards

    The Thang

    START THE CLOCK

    • 50 burpees
    • 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
    • 100 merkins
    • 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
    • 150 lunges (easy way)
    • 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
    • 200 air squats
    • 20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
    • 150 lunges (easy way)
    • 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
    • 100 merkins
    • 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
    • 50 burpees

    STOP YOUR CLOCK

    The title comes from what happens when YHC attempted to do start the second set of burpees and the ole legs rejected that idea. Had to count to one twice.

    TCLAPS to everyone who posted at IronPAX this year! These workouts are no joke! Big shoutout to Crabgrass, Tzatziki , and Warby for posting every week of the challenge. Until next time. SYITG!!

  • Living to fight another day

    Despite the early hour of 4am… two PAX in the predawn gloom in search of a few hours of miles for Big Rig, and 24 for YHC. We got a few laps in on some Brandermill paths. Some false starts and pit stops with bathroom trips and forgotten water bottles. Unfortunately YHC started feeling lightheaded and really out of it about 9 miles in. Pushed through and got in about 12. Decided to call it quits there and live to fight another day. Big thanks to Big Rig for continuing to stay with this broken down PAX. Also a TCLAPS to him for going out for one more mile to make sure he got in a half marathon.

    Lesson of the day was to take it easy during the week next time I have a long run planned for the weekend. That’s been difficult during ironPAX season. Thankfully that season is over just in time to taper.

  • That’s not a break

    Despite knowing this was IPC week 3, eight gloom warriors hit the fields of Timberwolf for this weeks edition. We went straight to the field to get to work. After some discussion on the format, we got started. According the the lunch ladies in their preferred parking spaces, this is more or less what happened:

    Chris Kyle WOD

    • Format
      • 40-minute AMRAP
      • Total repetition count workout
        • Burpees do not count towards your repetition count
    • Equipment
      • Standard coupon
      • 5-minute EMOM timer
      • Measure 25 yards
    • The Thang
      • Start both the 40-minute timer and the 5-minute EMOM timer at the same time
      • Complete the following exercises as prescribed
        • 40 Kettlebell swings
        • 40 lateral block jump-overs
        • 40 thrusters
        • 40 decline merkins (feet on top of your coupon that is turned vertically)
      • When EMOM timer goes off
        • Stop the work you are doing:
          • Run out 25 yards
          • Do 5 burpees
          • Run back 25 yards
        • Pick up where you left off when you get back
      • Repeat this pattern for 40 minutes
    • Scoring
      • Total repetitions for 40 minutes
      • BURPEES DO NOT COUNT IN REPETITION COUNT

    That was a tough one. TCLAPS to all the PAX for showing up and putting in work! Numbers, names , announcements, YHC took us out.
    announcements:

    • CSAUP tomorrow night 8pm at The Alamo! Ruck event with stops along the way. They’ve been working on this for a while, should be a great event! Reach out to Crabgrass for more info
    • Another opportunity is to run a lap or a few with me at the Piedmont 8hr race on Saturday October 18th. It’s 2.7 mile loops from 9am to 5pm. It’d be awesome if anyone wants to come out and run a lap or two with me. Don’t have to sign up, just show up.