Author: BoBerry

  • 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.

  • Pirates! Aarrrrrrrrrrrrrgghh!

    9 swashbucklers drove, walked, or marauded their way to the Harpers Mill clubhouse for this weeks edition of The Woodshed. In store was a workout themed on the achievements and accolades of the East Carolina football program. According to the confused runners going by, this is more or less what happened.

    In 1941 East Carolina Teachers College (which it was at the time) went undefeated under John Christenbury. – 19 merkins run length of the parking lot 41 squats x2

    In their history ECU has 11 bowl wins  – 11s Bobby hurlys and Carolina dry docks

    Over the years a total of 7 conference titles (despite being an independent for mor than 30 years) – four corners – 7 burpees at each corner

    Dowdy ficken stadium where they have played since 1964 has a 50k capacity. 50 two count flutters

    Their greatest ever season was in 1991 in which they finished no 9 in the country with a peach bowl win over nc state. They had a total of 11 wins. -4 corners with 19 merkins, 91 side straddle hops, 11 WW2s and 9 squats

    Former pirate Chris Johnson holds the record with 2509 all purpose yards in 2009

    -20 lunges, 9 squats

    He also set the record at the time in the 40 yd dash with 4.24 -2 sprints, one all out, one at 75%, 1 minute of stretching

    -Thanks for the opportunity to lead. Have a great day fellas. And go Pirates!

  • Wrap it up b!

    9 warriors of the gloom hit the moist fields of Timberwolf for Week 2 of the ironPAX challenge. This week came from F3 Cleveland. According to the lunch ladies circling the parking lot, this is more or less how it went down:

    8 Track

    • Format
      • For time workout
    • Equipment
      • 400 meters measured out (1 lap on a normal track)
      • 33.3 yards (100 feet) measured out in a straight line
        • This is the distance from a football field sideline to the far hash.
      • Standard coupon

    The Thang

    • Workout consists of 8 rounds with each round starting with a 400-meter run
      • Odd-numbered rounds: Perform stationary exercises
      • Even-numbered rounds: Perform movement exercises
    • Start the timer
      • Round 1
        • Run 400 meters
        • Perform 20 Cleveland Rocks
          • PAX standing behind coupon with the coupon starting from ground. PAX performs a clean, OH Press, and then reverse lunges (right leg-left leg = 1)
      • Round 2
        • Run 400 meters
        • 200-foot Coupon Lunge Walk
          • Carry the coupon any way you want and lunge walk out 100 feet and back 100 feet
      • Round 3
        • Run 400 meters
        • 30 Manmakers (Blockees)
      • Round 4
        • Run 400 meters
        • 200-foot Redrum bunnies (Reverse Murder Bunnies)
          • 100 feet out and 100 feet back
      • Round 5
        • Run 400 meters
        • 40 Thrusters
      • Round 6
        • Run 400 meters
        • 200-foot Crawl Bears (Reverse Bear Crawls)
          • 100 feet out and 100 feet back
      • Round 7
        • Run 400 meters
        • 50 Kettlebell Swings
      • Round 8
        • Run 400 meters
        • 200-foot Burpee Broad Jump
          • 100 feet out and 100 feet back
    • Stop timer after crossing the finish line after the 100 feet back of Burpee Broad Jumps

    Scoring

    Time it takes to complete.

    All PAX crushed it today! We finished on time and headed back to the invisible shovel flag in the parking lot.

    Numbers, names, announcements , prayers, YHC took us out.

    • 11 year F3RVA anniversary this Saturday at 630am at Dogpile
    • SOJ Ruck CSAUP 8pm next Friday at Alamo. Goes until about midnight. See Crabgrass for details.
    • Timberwolf specifically, we have been asked to leave the parking spot closest to the school and the dumpster empty. The school employee who gets there first by herself feels more safe with that spot.

    NMM

    YHC continues to be impressed by PAX who continue to get out here and push themselves by choosing the hard thing and doing IPC week after week! Extra TCLAPS to Cookie eh hit the track after we were done to get in a run ! 🤯

  • All quiet on the fields of Timberwolf

    10 PAX met on the field with coupon in hand to knock out this weeks edition of ironPAX. Most knew what they were in for. Everyone got after it! Here’s the format:

    Feeks WOD

    • Format
      • 50-minute AMRAP
      • Counting the total number of 100-meter sprints
        • If time stops and you’re in the middle of the sprint, it does not count. Whole numbers only.
    • Equipment
      • Standard coupon
      • 100 meter (110 yard) field
    • The Thang
      • Start the timer
      • 2 thrusters
      • 2 100-meter sprints (down and back = 2)
      • 4 thrusters
      • 4 100-meter sprints
      • 6 thrusters
      • 6 100-meter sprints
      • 8 thrusters
      • 8 100-meter sprints
    • Continue the pattern until time is called

    results varied but the median had started the running after doing 18 thrusters.
    numbers, names, announcements, YHC took us out.
    Great to get out there and do something difficult with these PAX. We are stronger together. With all the division and tragedies happening in the world day. YHC is glad to be a part of something bigger that is focused on invigoration of male community leadership.

    announcements

    630am dogpile on September 20th for 11yr f3RVA anniversary

    8pm 9-29, CSAUP event with Rucks in the Deep South. See Crabgrass for additional details.

    dec 6th daddy daughter dance at WEAG

  • no coupons, no murderous bunnies

    most of the pax knew what was in store when we met at 5:30 AM at Tomahawk Creek middle for this weeks installation of Timberwolf. Iron packs 2025 week zero was on the docket. We met down by the football field next to the lights and the cones courtesy of Futon and Nancy Lopez. The workout was discussed and explained, and then we hit it:

    Tellier WOD

    • Format
      • Complete the workout for time
    • Equipment
      • Cones or markers for 5-yard, 10-yard, 15-yard, and 20-yard markings
    • The Thang
      • Start timer
        • 10 burpees
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 100 big boy sit-ups
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 100 big boy sit-ups
        • 150 squats
        • 5-10-15-20 yard shuttle runs
      • Stop timer

    we finished a bit early so YHC led a little broga before we commenced heading back to the flag. Numbers, names, announcements, YHC took us out.

    announcements

    • evening ruck led by crabgrass and company in the deep south on Friday, September 26
    • daddy daughter dance December 6

    NMM

    great job, pushing through all the reps by the packs. That was tougher in practice than it looked on paper. One of the prayers was for mental health. Just something to be aware of and to let guys know we are here for each other and not hesitate to reach out.

  • Approved By the Boss, Not Approved By The Board Of Directors

    Bruce Springsteen’s Born To Run album came out 50 years ago this week. YHC figured that’s a perfectly loungey album to bring to Twin Team. Unfortunately The Board Of Directors of Twin Team would not have given this workout the stamp of approval. Luckily they didn’t have a quorum, so YHC was able to proceed with the workout as planned. Here is more less what happened:

    Mosey (sorry, “slowsey”) to the basketball courts for

    Warmerama

    Invisible jump rope

    Helicopters

    Don Quixote 

    Imperial walkers

    Jazzercise 

    Freddie Mercury 

    Scorpion kicks

    Shoulder taps

    Pickle pounders

    Mosey to the benches in front of the school for two rounds of:

    The BOSS

    Bulgarian split squats 5 each leg

    Outlaw (O with feet) 10 each direction 

    Squat 15

    SSH 20

    Mosey to base of Twin Team for

    Born to Run (right on time with the song!)

    Run up twin team 

    10 merkins, 10 squats, 10 WW2s at each mailbox

    Mosey back to to the invisible shovel flag for

    50 years of4 corners

    50 count flutters

    50 monkey humpers

    50 shoulder taps

    50 Peter Parkers

    The 5 minutes of Mary to finish it up

    Numbers, names, mumblechatter, announcements, mumblechatter, prayer requests, mumblechatter, YHC took us out

    Announcements:

    -convergence on Labor Day, 7am at Dogpile

    -IronPAX starts next week at Timberwolf, come on out!