Author: BoBerry

  • there is no plateau

    2 dudes in search met this morning in search of a few easy miles. What they found was 5.5 brisk miles and some invigorating conversation on life and leadership. There is no plateau , you are only accelerating or decelerating. Let’s get after it!

  • I don’t have favorites

    Seven Timberwolves converged at 530 on Thursday. According to the bus drivers, this is more or less what happened.

    Timberwolf

    Indigenous ppl run around the school w 5 merkins

    Invisible jump rope 

    Hairy Rockettes

    Arm circles 

    Seal claps

    Overhead claps

    Hill Billie’s 

    American hammers

    Freddie mercury s

    Scorpion kick

    merkins

    Mosey back around school with pax calling out exercise we did 10 of at each light pole. May or may not have forgotten anyone. 

    5 donkey kicks

    Bear crawl

    5 merkins

    Crawl bear

    Peoples chair 

    10 each 

    15 each 

    10each

    5 each 

    Boberry biscuits

    Slow in turns

    Fast at strait away 

    6 burpees at the end 

    X2

    Dips, merkins, step ups in sets of 10 at bleachers 

    Triple check

    Chicken peckers

    Pole smokers

    Run to dumpster 

    That was time! We got our moneys worth. 

    Names numbers YHC took us out

    Announcements:

    • Big event coming at the end of summer to raise money for childhood cancer. Futon is working on this. 
    • Sign up for GrowRuck! Seriously, challenge your self. You are capable of more than you know. 
    • Pax lunch 3/29 at the westchester rusty taco

    NMM

    YHC is very thankful for F3 and how we push each other to be better men. Life can be hard. But we can do hard things. F3 exemplifies that

  • We’re all runners today

    4 PAX with varying degrees of intention to run met at Midlo middle today. 5:30 hit, some discussion of running route/plan and then we were off. Plan was to do some intervals with one minute faster, two minutes slower. Got in a little over 4 miles today and everyone pushed and got in a good run this morning!

    nmm

    great to run with yall this morning. Good to do something a little different. I haven’t been posting that much lately and it felt great to get after it a bit today. I like that doing intervals lends itself to picking up the 6 so we can stay together for the most part while each doing our own thing during the fast minutes.

  • Pink Fluffy Unicorns Dancing on Rainbows

    7 stallions braved the gloom. No snow in sight, temps were 70 and weather was sunny. According to the music tolerant neighborhood watch, this is how it went down.

    SSH x 25

    1 burpee

    DQ x 10

    2 burpee

    Michael Phelps x 10

    3 burpee

    Imperial Walkers x 20

    4 burpee

    (Invisible) Snow angles x 10

    5 burpees

    Merkins x10

    6 burpees

    Scorpion kicks x10

    7 burpees

    Triple check

    Timer is 20 merkins

    Copperhead squats

    LBCs

    Merkin Jacks

    Up to 5 and down

    Dora 

    To front door of clubhouse

    100 donkey kicks

    200 ball dippers

    300 squats

    Partner wheel barrow to dumpster and back 

    Captain Thor up to 5 and back down 

    1×4

    2×8

    3×12

    4×16

    5×20

    Merkin ring of fire 

    5 minutes of Mary

    numbers, names, announcements (growruck coming, as is frozen triangle, join in on the fun!), YHC took us out in a Circle Of Trust.

    NMM

    Great morning to get out and get after it. Nice to see Leche out after a bit of a hiatus. TCLAPS to Big Rig who was out early getting some extra credit miles before the main event. Title comes from a song on the playlist for my daughter that I forgot to take off….. other songs were wide ranging. Two comments from same PAX “Awesome track Boberry!” “This song is chemically castrating me”

  • Grandmother’s House

    5 PAX in search of a few miles met at Midlo Middle when it was still dark and early. According to the runner with no lights or reflective gear, this is more or less how it went down.

    Down Mt. Midlo, around the pond/lake/body of water, under woolridge, up through the grove, left on woolridge, left on charter colony, left on Manders, then Coalfield back to Midlothian Tpke. 4.8 to 5 miles in today. Conversation was good and covered rucking gear and upcoming races. Sign up for a race and/or GTE47!! Ended right on time for COT with Doozy and the bootcampers.

    TCLAPS to Swoop for his first post at MOT. Prayers to all PAX experiencing anxiety. Be good to each other today.

  • 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!