Author: BoBerry

  • Runners are people too AKA worlds worst 5k

    Having earned a first round bye in the 2026 IronPAX challenge, we hit the Timberwolf track on Wednesday. Here is how it went down:

    Runners Are People Too

    • Format
      • 45-minute AMRAP
      • Counting the total number of complete 400-meter laps
        • If time stops and you’re in the middle of the lap, it does not count. Whole numbers only.
    • Equipment
      • Standard Coupon
      • 400 meters measured out
    • The Thang
      • Start the timer
      • Run 400 meters
      • After 400 meters, complete
        • 10 Thrusters
        • 10 Bonnie Blairs (right leg-left leg = 1 rep)
        • 10 Jungle Boy Squats
        • 10 Bonnie Blairs (right leg-left leg = 1 rep)
        • 10 Thrusters
      • Continue the pattern until time is called
    • Scoring
      • Count the total number of 400-meter laps in 45 minutes

    also we had Nancy, Dumar, and Doozy who represented the tin foil pax and did their own beatdown consisting mostly of a light pole alley. Great work today fellas, on to round 2!

    announcement:

    9/11 Ruck on Friday at 8pm kicking off from The Alamo.

  • The Keller WOD (Week 0)

    PAX met block in hand on the fields of Timberwolf. Blocks courtesy of Crabby. TCLAPS especially to Snookie for making the long journey to get and IPC workout. Everyone killed it. Here’s how it went down and what it’s all about:

    IronPAX Challenge 2026 Week 0 – Keller WOD

    We finished these with time remaining so some walking around the track followed by some MARY.

  • Where did you store that thermos????

    6 PAX met at the Twin Team Lounge a this past Friday. Were lounge rules upheld properly? Was there a mutiny? YHC had the Q, and Lounge Charter member and drafter of the by-laws Last Call was not there. Given that, all bets were off.

    Started with a mosey to the reccently re-paved lower level parking lot for COP Warmerama with cadence done by YHC but mostly not by the PAX.

    Then a trip past the track to the endzone of “The Swamp, at The Lounge, at Twin Team”. Call of the day was a choose your own adventure Lounge-y Beast. Each PAX choose an exercise including Merkins, Squats, Monkey Humpers, and “Lunge for a bit, then run for a bit”.

    Filled time after that with some long 11s which tempted a mutiny, but it was not enacted.

    Shoutout to Doozy for bringing the coffee and accouterments.

    Thanks for letting me lead, have a good one!

  • it’s only 30 minutes

    12 strong including one downrange PAX met for this weeks edition of Satan’s Hill. Parameters were set, coupons were retrieved from designators hiding spot, then away we went, no warm up today.


    10 blockees

    20 curls

    30 squats

    40 flutters

    50 chest press

    Run to top of the hill

    AMRAP 30 minutes

    Then put blocks away and 15ish minutes of broga. Where each pose was held for a minute.

    Pigeon each leg

    Lizard each leg

    Stretch each leg on six 

    Roscoe’s mom both ways 

    numbers names announcements prayer requests, YHC took us out.
    announcements: 5-8 on 8/21 family friendly pool time with a hot ones challenge at clubhouse. See Crabgrass for more details. Ruck planed for 9/11. Prayers for nurse at old hundred elementary.

    NMM

    today was a new idea and a taste of IronPAX which is starts on September 3rd at Timberwolf. Idea is that there’s not much benefit to a HIT workout beyond 30 minutes, and you can get a lot of benefit from just 15 minutes of stretching, so why not do both in one workout? Credit to the F3 podcast Hunt For Wellness for the idea. Oh and we listened to old school metal, seemed like the right thing for a tough workout 🎸 🤘🏻

  • One Toke Over The Line

    7 Lounge enthusiasts converged upon The Lounge at Twin Team this morning. 3.5 regulars and 3.5 tourists, so no takeover today, YHC checked the by-laws and Senor Frog counts for both.

    Mosey down to the parking lot by JRHS for warmerama. Counting was primarily done by YHC because leading exercises without cadence is quite difficult. Exercises included invisible jump rope, Ukranian soldiers, merkins, and Don Quixotes.

    Mosey to the track for a two pack of boberry biscuits, modified:

    Lap around the track, fast on the straigjts, slow on the turns, 10 merkins and 20 WW2s after each lap.

    Mosey back to the parking lot for touch a tree (not a post). 2, 4, and 6 trees, merkins, squats and LBCs.

    Then we found the sprinklers, and did a triple check. mosey back to the start for one burpee and a little cool down. Props to Last Call and Rosie for the coffee after.

    numbers, names, announcements (Convergence for July 4th tomorrow at 7am at Gridiron. prayers for a happy, healthy, and not overheated holiday weekend.

  • Put down the rock! or Why does it smell like almonds?

    The sun was already showing enough to shed a small amount of light on the James. The floating dock was in place and ready for action. 530 hit and YHC hit play, starting with Christopher Cross as we sailed our way around to the ramp. Captain was introduced. Disclaimers made. Onto…

    Warmerama with various exercises with optional cadence. 

    Brandy’s burpees

    SSHs while “Brandy (You’re a Fine Girl)”by Looking Glass plays, do a burpee every time they say Brandy. 

    Port and Starboard 

    Squat down and shuffle in a circle either to the port or starboard then halt for quays (weigh the anchor)⚓️ 

    Rock the boat

    Circle of coupon exercises, until  PAX decided YHC was not “keeping it smooth” and instructed us to put down the rocks and go for a mosey. 

    Triple check

    Merkins

    WW2s

    Run around the dock

    11s

    Merkins

    Dips

    Arm circles with a view of the water. Beautiful sunrise today!

    Numbers names announcements YHC took us out. Coffeeteria courtesy of Last Call!

    Prayers for Rosies and OCs families. Also for hurt PAX. 

    A tradition like no other! Thanks for letting me lead fellas!

  • The suffering must be mental as well as physical

    5 PAX met at Timberwolf for a tough beatdown and to remind each other what F3 is all about. Grab a block courtesy of Crabgrass, head to the track. No time for a warm up. WOD is below, we got through 3+rounds, those no cheat merkins were killer! Come out this week to Timberwolf for the Boys Of Sunmer kick off! Be ready for IPC in September!

  • Return of the Don, or Save the bunny, kill the pig

    A crowd of 8 gathered by where the coffee would soon be served. 530 hit, the music of Donny Benét started playing on the speakers and off we moseyed in the smoothest way possible. 

    Mosey to end of bus loop for warmerama

    Invisible jump rope

    Hill Billie’s 

    Ukrainian soldiers 

    Jazzercise 

    Scissors 

    Flutter kicks

    Scorpion kicks

    Shoulder taps

    Mosey to base of twin team

    Caiptain Thors

    4 american hammers

    1 WW2

    8 American hammers

    2 ww2

    All the way to 20 and 5 , then back down 

    Go to the top of the hill, 1 burpee at each mailbox

    Back to the bottom

    Merkin jacks

    1 merkin

    4 plank jacks

    Same as before, up to 5 and 20, then back down

    Mosey to front of school for a quad check. 

    BTTF

    3 minutes of Mary 

    Names numbers YHC took us out. Excellent coffeerama courtesy of Last Call. Great morning! Thanks for letting me lead despite some questionable rule interpretation of The Lounge’s by laws. 

  • 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.