Author: BoBerry

  • Dancing CindyDora

    Got to post downrange in F3 The Capital this week while traveling for work. Great to meet the PAX and learn a few new tricks. Here’s Monk’s Backblast, using their Slackblast app within Slack:

    Thank you @Boberry for hitting us on Slack and showing up at #apollo. It was great to meet you.
    WARMUP: windmills, imperial walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap  

    THE THANG:  Grip, Rip, and Roll (GRRs) to 15 yard line & back Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground.  Partner-up, one partner runs to 50 yard & back; 50 reps Blocko Motor City Shuffle (BMCS) – With Cinder Block In Hand, Lunge with OH Press x2, First Part of Blockee, Merkins on block x5, Plank Jacks on block x5, second Part of Blockee (thruster), squat. = 1 Rep!  For the record, this exercise ends with a block thruster throw, Frog Hop to Block. It was dark, so the idea of throwing cinderblocks around seemed completely stupid and worse than pointless.  

    MARY: Pretzels (by Boberry); LBC’s  ANNOUNCEMENTS: Dad’s Camp; Grunt; maybe something else I forgot  

    COT: Life is full of good and bad experiences, experiences that seem bad but good comes after them, and experiences that seem good but turn out badly. And these experiences can come in close proximity to each other, especially if you’re in high school. For example, my daughters’ volleyball team did not play to potential yesterday evening and were lucky to come out with a win. But over the long run they are raising the bar on their school’s athletic program, which historically punches below its weight … b/c to its credit the school emphasizes academics. Student-athletes are sometimes the best students b/c they have no time for activities of no value. Another quick story: One of my daughters is preparing for SAT at the “last minute.” She went through a fit of frustration over it, but maybe lack of time is a benefit. Now she must focus and get it done. And a few nights ago, she freaked out w/ tears over an assignment but after 20 of this was having fun doing it. And on and on and on. So try to keep perspective on the uncomfortable bits.  

  • Blockees? Again??

    9 PAX posted and survived to tell the tale of week 4 of the 2023 ironPAX challenge. It was a greatest hits of the worst exercises they have come up with. Some were smart enough to stretch/warmup a bit before 530. Time hit and this is more or least what was done by the PAX:

    The Thang

    • Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.

    Round 1

    • Murder Bunny 10yds to 1st cone and perform 10 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2

    Round 2

    • Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups)
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3

    Round 3

    • Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees)
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF WORKOUT

    Some took less than 45, some needed a little more time but all pushed themselves!! Tclaps to all who posted to any week of the IPC. This was a true time to push yourself and better yourself. To me that’s what F3 is all about!! SYITG.

  • 4 years? You’re crazy

    7 PAX gathered at the Old Hundred to see what YHC had to celebrate the 4 year maniversery. A fav album of Lateralus by Tool started playing and we were off. This is more or less what happened.

    4yrs

    My favs

    Jazzercise 

    Invisible jump rope 

    Michael Phelps

    Hairy Rockettes 

    Collard pickers

    American hammers

    Flutter kicks

    Scorpion kicks

    Merkins

    20 chest pulls 

    20 Rocky Mountain climbers 

    Down by 2s

    Circuit

    Halo, 10 each way

    Yea kettle 10 each side

    20 on swings

    20 AIs, 10 each way 

    20 curls

    Nolan Ryan’s, 10 each arm

    WW3 x10

    20 skull crushers

    Lap around school

    Rinse and repeat

    Broga

    Down dog

    Up dog

    Down dog

    Lunge 

    Twist

    numbers, names, announcement prayers, YHC took us out

    NMM

    YHC is proud to call this great group of guys friends and brothers. I don’t know where I’d be without you guys. Keep pushing, you got this!

  • Mathew Sweet?! Heck yeah!

    8 IronPAX enthusiasts gathered at Satan’s Hill this morning to take a turn at the Cindy 500. With a soundtrack from the 90s, this is how it went down:

    That emoji was appropriate as at least one PAX spilled a little merlot this morning. That was especially awful.

    TCLAPS to everyone who did the hard thing and showed up today. Prayers up for YeeHaw, Wildcat, and their families. Also prayers out to those struggling with mental health. Reach to someone today you haven’t heard from in awhile!

  • That’s it? For 45 minutes?

    In a rare SOT/MOT crossover, 10 PAX met at the midlo middle school. IronPAX had come to the track! Time hit and we were off! The following was the routine:

    One lap around track

    5 BDE burpees

    one lap around the track

    5 BDE Merkins

    rinse and repeat for 45 minutes

    your score is how many meters you run. Most got about 3-4 miles in today!
    time called and we went back to the flag.
    numbers, names, announcements, YHC took us out.

    lots going on in F3RVA!

    Love for Liv on Sat!

    next week is 9yr convergence at the crucible and the sit and sip

    submit ideas for F3RVA logo to Try Hard for upcoming shirt order!

    NMM

    welcome to Callahan! He is yeehaws brother who hails from TX and is in sales. Posted on his own down there after hearing about F3 from his brother. TCLAPS to you brother , 2nd ever workout was a doozy!

  • I’m gonna stick to running…

    7 men knew the ironPAX was happening and posted anyway. 1 FNG unknowingly showed up to one of the tougher beat downs F3 has to offer. All men got better! Here’s the low down on what we did today:

    FORMAT

    • 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
    • Coupon and EMOM timer is needed for this workout
    • Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
    • E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
    • Set out 2 cones
      • 1 cone is at the starting line
      • 1 cone is 10 yards out

    THE THANG

    • In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
    • Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
    • If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.

    Score = Total Reps Completed

    Round 1

    Exercises: Flying Squirrels / WW3 Sit‐ups
    MOT during this round: Coupon Lunge Walk

    Round 2

    Exercises: Block‐Over Burpees / No-Cheat Merkins
    MOT during this round: Murder Bunny

    Round 3

    Exercises: Thrusters / Jillian Michaels
    MOT during this round: Rifle Carry

    numbers, names, announcements, YHC took us out.

    Welcome and TCLAPS to W. B.! EH’d by Warby, he is a software engineer and former college corner back.

    NMM

    thank you to everyone who posted today. If you haven’t tried it I encourage you to post next week and challenged yourself. Today was Brutal…. That was indeed a tough challenge! After ironPAX is over I’m going back to running…..

  • IronPAX pre-season

    Despite some discussion as to wether or not all the PAX would complete the ironPAX challenge for this week… all attempted and completed the workout for the week!

    “The WIN” Volume 2

    • Workout is in honor of Gary R Wieneke, SP4, who served in the United States Army as an X-ray Spec with the 128th Evac Hospital in Germany from September 1955 to 1958. Mr Wieneke is the father of one of F3Greenwood’s own, Michael Wieneke, F3Brut. Mr. Wieneke passed away at the age of 83 and Brut created this workout in honor of him.
    • Aside from serving his country, Mr. Wieneke was a renowned track and field coach in the US. He coached the US Junior National Team. He was the head coach at the University of Illinois from 1967 until his retirement after the 2002-2003 season. Wieneke was a nine0time NCAA District IV Coach of the year, was named the NCAA National Indoor Track and Field Coach of the Year in 1987 and garnered three Big Ten Outdoor Coach of the Year. He has been inducted into numerous different Halls of Fame, among them are the US Track and Field and Cross Country and University of Illinois Athletic Halls of Fame.
    • Behind the numbers
      • 800 meters was his best event. He coached 11 different student-athletes to 27 Big Ten titles in this event
      • 13 reps for the warm-up exercises represents the number of Big Ten Conference Championships his teams won
      • 5 warm-up exercises represent 1 for each Olympic athlete that he coached
      • 7 different exercises and the 8 burpees after each exercise represent the date he passed away – 7/8/2021
    • Format
      • Complete the workout for time
    • Need a 400-meter track or path marked out
    • Coupon is needed for this workout
    • Start the timer when the warm-up starts.
    • The Thang
      • Warm-up (performed in cadence)
        • 13 reps of each exercise (all 4 count)
          • SSH
          • Imperial Walkers
          • Shoulder Taps
          • Mountain Climbers
          • Plank Jacks
      • 800-meter run
      • 85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.
        • Hand Release Merkins
        • Big Boy Sit-ups
        • Goblet Squats
        • Dips
        • Overhead Press
        • 4 count flutter kicks
        • KB Swings
      • 800-meter run

    TCLAPS to Cookie who did the 85 reps together. (We chose to break them up as per the relay style)

    Announcements, numbers, names, YHC took us out.

    NMM

    Welcome to Cauliflower! EH’d by Honeymoon, he hails from TN and was a wrestler and wrestling coach.

  • How many poles were smoked?

    Searching for the answer to this and many of life’s great questions, the PAX descended onto the grounds of Timberwolf. Thankfully (?) all that was found was a beat down and some mumble chatter. According to the people who park on the grass… this may or may not have occurred.

    mosey to bus parking area for warmerama with various exercises that invigorated our male community leadership.

    mosey to gate for

    triple check to basketball court w

    Carolina dry docks

    Pole smokers 

    mosey to track for
    2 Boberry biscuits 6 burpees after each lap

    Slow in corners, fast on straights 

    Captain Thor

    1/4 to 5/20 and back

    Merkin jacks

    1/4 to 5/20 and back

    Donkey kicks

    5 10 15

    BTTF for a few minutes of broga.
    names, announcements, YHC took us out. Golf tournament, love for Liv, iron pax tomorrow, prayers for those that need it, spoken or not. Thanks for letting me lead fellas!

  • Never skip leg day

    5 dudes with various sized and shaped weights me at the old hundred. No Q today so hot potato was called. YHC got it started. Q also went to Three Doors Down and Cookie. Somehow each Q did some leg work. Offshore took us out. Prayers for those in our community who need it. FYI look out for that sneaky tough Cookie Q when it comes!

  • No tracks in sight

    8 or 9 “not big guys” hit the mean streets of Midlo to get some miles. Route will be below this post. Route was followed to varying degrees by the PAX as needed. You against you! Great push today guys. We hit the Manders climb and finished with Mt. Midlo! Next time YHC will take a headlamp when venturing on a trail in the woods. SYITG.

    https://footpathapp.com/routes/664954E3-B779-4096-A074-6670BF087289