Author: BoBerry

  • 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!

  • 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.