Author: BoBerry

  • 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!

  • Not a Creek Workout

    AO:  Galaxy

    When: 2025-08-21

    QIC: Sparky

    PAX (012): Abacus (Mark Green), Blue, Jaywalk (Charlie Mason), Jillian, New Coke, Pharaoh, Skyline, Sparky, Tweaker, Wideright, Wolverine (Bill Smith), BoBarry – down range from VA

    PREAMBLE:

    disclaimer

    WARM-O-RAMA:

    warm up

    THE THANG:

    4 corners Yo-Yo Thunderstruck Morning call Merry for time

    COT:

    announcements Prayers

    NMM

    Great to post downrange and experience some southern hospitality! Very welcoming group of dudes who knew Offshore from his travels. Apparently I was lucky because they ran back and forth through a dirty creek the day before.

  • Consciousness Loading…


    In this weeks edition of The Woodshed, YHC was met with an intrepid PAX mostly ready for some block work in the Deep South on this fine Wednesday morning. With the light rain starting just in time we did a little mosey and then met at the circle by the pool for: 

    Warmerama:

    SSH x25

    Helicopters

    Michael Phelps

    Ukrainian soldiers

    Hill Billie’s 

    Copperhead squats

    Freddie mercury 

    Scorpion kicks

    Mercans 

    Mosey to pick some blocks. Then we utilized the road and the parking lot for 

    Worlds Worst 4 Corners (lady of the night style):

    10 squat thrusters

    20 merkins

    30 goblet squats 

    40 flutters with block overhead

    Farmer carry long way

    Rifle carry short ways

    Then back to the circle for

    man killers, slight false start, then 5 to 1

    Then a little

    Ring of fire with 10 merkins each while PAX holds plank, followed by 

    5 minutes of Mary , going around the circle with each PAX leading an ab exercise

    Time called, Announcements, YHC took us out. 

    NMM

    Wanted to give a taste of IronPAX is like,  without it being the whole workout. Hence the aforementioned 4 corners.  As per usual The PAX crushed it! We are all capable of more than we think we are.  Let’s make it a great day! YHC is thankful for F3. Would not be doing a weighted workout in the rain at 530, if it wasn’t for the encouragement and accountability of F3RVA SOJ!

  • Getting The Reps In

    Back to the speed work on The Graveyard Shift today! YHC hit the Swift Creek Middle track for some half mile repeats. After 1 mile warm up, goal was 725ish pace for each rep, followed by 90s rest. We were pretty successful, and got 6 reps in! Good to get out there and catch up with Big Rig while trying to get a bit faster. Trying to be ready for the Homegrown Half! Prayers for Big Rig as he has a family member going through some health issues.

  • Utilizing The Afterburner

    last weeks edition of The Graveyard Shift called for some hill repeats. 3 PAX answered the call and hit Mt Midlo to try and get a bit better. We got in 7 reps total. 3 on the bottom half, 2 on the top half, and 2 reps of the whole enchilada. At one point a PAX who shall remain nameless, released some excess gas and shot off the rest of the way like a rocked!

  • Chasing a Wolf in the dark

    the graveyard shift was in full effect in the full on gloom yesterday early morning. Headlamps were needed for the track! YHC and Airwolf answered the call and hit the track for the following:

    Rolling 800s

    2 laps warm up

    The Thang
    2 laps 5k pace
    2 laps just slower than that that (1 min slower/mile)
    X3

    2 laps cool down

    4 miles total

    only audible was to go a bit faster for the “on” laps, and a bit more recovery on the “off” laps.

    Catching up a bit here. It was a good to catch up with Airwolf. Though YHC did not actually catch him anytime he decided to go fast.

  • was that supposed to be uphill??

    A perfect 10 SOJ PAX made the toughest decision and got out of bed in time for a Friday post at Satan’s Hill. YHC had the Q, ironPAX wk4 2024 was on the menu. Exercise lists passed out, music going, timer set and off we went. According to the dog walker and the singular car, this is more less what happened:


    ADD ALL BURPEES FROM ALL ROUNDS:   TOTAL BURPEES =  TOTAL SCORE

    200m = to second driveway on the right and back

    Round 1)  0:00 – 5:00 

    • Run 200 m
    • 30 Freddy Mercury’s
    • Run 200 m
    • Burpees until 5:00 mark

    Round 2)  5:01 – 10:00 

    • Run 200 m
    • 30 Pickle Pounders
    • Run 200 m
    • Burpees until 10:00 mark

    Round 3)  10:01 – 15:00 

    • Run 200 m
    • 30 Low Flutter Kicks
    • Run 200 m
    • Burpees until 15:00 mark

    Round 4)  15:01 – 20:00 

    • Run 200 m
    • Plank Jacks
    • Run 200 m
    • Burpees until 20:00 mark

    Round 5)  20:01 – 25:00 

    • Run 200 m
    • 30 Monkey Humpers
    • Run 200 m
    • Burpees until 25:00 mark

    Round 6)  25:01 – 30:00 

    • Run 200 m
    • 30 Squats
    • Run 200 m
    • Burpees until 30:00 mark

    Round 7)  30:01 – 35:00 

    • Run 200 m
    • 30 LBCs
    • Run 200 m
    • Burpees until 35:00 mark

    Round 8)  35:01 –  40:00 

    • Run 200 m
    • 30 Side Straddle Hops
    • Run 200 m
    • Burpees until 40:00 mark

    5 minutes left so some broga to cool down before time was called. Great work today by all. YHC got 2.8 miles. Calculation for distance of 200m may have been slightly off. Rumor has it Wildcat set the pace with over 100 burpees!

    great to see the everyone push through a tough workout today!

    numbers, names, YHC took us out. Prayers for Futon and his family as his mother in laws funeral is today.

    announcements

    • the bridge is tomorrow, see whitesnake on slack for details. Heist for SOJ meetup
    • homegrown half 8/16, half, 10k, and 5k options
    • ironPAX Thursdays in September at Timberwolf! Come on out and challenge yourself.
    • evening ruck 8/29, Crabgrass is working in this

  • Run Slow, Turn Left or “Beer Nips”

    With different runner in different spaces of training and speed, YHC opted to Q a bro code style run. Goal to be fast or slow depending on your plan for the day. With the speedsters coming back for the 6, on the four mile route laid forth. Down 60, left on mt pisgah, continue onto Westfield, left on Winterfield, continue on to LeGordon, continue onto Charter Colony, left on Woolridge, left to go up mt Midlo and left into the parking lot. (Zoolander would have had a hard time with this route). Doozy sped ahead but kept coming back, Don Draper and Cavity Search followed Draper’s planned 800m reps and kept getting back for the 6 as well. YHC managed to take it easy until deciding to chase Rosie up mt Midlo at the end. Easy is relative given the high humidity.
    prayers for Doozy’s M who is on a mission trip and for my HS friend who lost his father and his wife who has been diagnosed with breast cancer.
    announcements

    -homegrown half is August 16th, route is current under construction, more details forthcoming. There will be a 10k ruck option as well. (Here’s looking at you Try Hard!) potentially a 5k option as well. Come on out and challenge yourself!

    -partner ship with the bridge is ongoing. Whitesnake is leading the charge July 19th. See him or slack for meet up details.

    NMS

    YHC hasn’t been posting as much lately. Plan to get more regular with it. Great mumble chatter today. Word to the wise. Be wary of nipple chafing on runs if your overseas travel involve a lot European lunch beers.

  • Kamikaze Frogs

    2 pre-gloom warriors met at 4:30a on Wednesday for this weeks edition of the Swift Freakshow AKA The Graveyard Shift. Temperatures were spiritually 70 and sunny, while physically a light rain persisted through the time on the track. Usually held on Thursdays, we went with Wednesday this week because YHC is running the Brandermill 7.4k on Friday. Taper intervals were in the docket. According to the fleet of foot intrepid ladies who joined us at 5am, this is more or less what happened.
    .5 mile warm up in zone 2

    1 lap at 7:30 pace, 1 lap recovery pace (9:30-10:30ish)

    Repeat 8 times, water break after every two fast laps. 1 extra cool down lap at the end. Not quite 5 miles complete.

    this speed work doesn’t disappoint. We missed Crabgrass with the switch in day. Looking forward to having him join with Swoop next week! YHC and Big Rig are definitely seeing the improvement in speed from these sessions. Have a great 4th gentlemen!