Author: BoBerry

  • Disrupting the gloom!

    4 PAX headed to the deep and dirty south. After a monster pull up session led by Big Rig, YHC had the Q for Bermuda. Broadway had the idea of using the QSOURCE as a theme for beat downs. I started at the beginning with Disruption. Here are links to the article and the podcast :

    https://f3nation.com/disruption

    https://on.soundcloud.com/McuPQzegSAaCtZ1DA

    Slaughter start to disrupt the PAX. 10 burpees OYO. Mosey to the picnic benches for a Dora. PAX choice: merkins, ww2s, and Carolina dry docks. Mosey to the posts for some indigenous pole smoking bears. YHC thought this was an original, but just like the simpsons, “chaplain did it!” Pole smokers in a line, last man bear crawls to the front. Mosey to get coupons and back to the picnic area for some coupon work, pax choice , compounding. Shoutout to Tiger King who called blockees for both rounds! We did 40 total, just of those… and it’s not even ironPAX!
    great work fellas, here are some of the notes I took from reading the Disrution QPoint:

    Ge right

    Live right lead right

    Leave right

    F3 mission

    F3 credo

    F3 principles

    What is leadership? Movement towards advantage. Towards its articulated purpose. 

    Levels of leadership:

    1. movement while he’s in the room
    2. Movement after he leaves the room
    3. Movement after he dies

    Legacy comes from the leaders love for those who follow him

    The great leaders focus is always upon his followers, not upon himself. 

  • Wet Beasts in the Gloom

    After a 5am pull up session it was time for the main event. Recovery a few minutes before 5:30 hit and we hit it with a mosey to the bottom parking lot for a little warmerama. We hit some of the usuals, including SSH, Zombie kicks, Apple bottom poppers, flutter kicks, and Michael Phelps. We ended it in plank with taking turns name the core principals, credo, and mission of F3. No misses so we did a few celebratory merkins. Then mosey to the field for The Thang:

    A Beast where we spelled out 

    B.E.A.S.T.S.

    Burpee

    Earl Fonda (cross between a Suzanne Sommers and a sleeping hillbilly)

    American Hammers

    Squats

    T-bones ( kind of an upside down plank jack?)

    SSH

    Sprinklers were in so we had to audible to beside the field. We weren’t smoking or golfing so I don’t think we broke any rules. 

    After that we went back to the parking lot for:

    Cocaine bears

    Bear cocaines

    Bear crawl from one island to the next, one merkin at every line, then reverso. 

    Indigenous people run back to the flag with 2 burpees at the back. 

    Perfect time for 5 min of Mary. Everyone took a turn leading and Eastbound had cadence down pat by the end!

    Numbers, names, YHC took us out. Prayers for Broadway’s daughter, and for my brother and his community, and all those affected but the recent hurricanes. Next weekend is camping trip, following week is the daddy daughter dance. Further details are on slack

    NMM 

    Great morning to get after it.  The Bermuda boys bring the heat and really hit it! The slight drive is worth it to get the chance to help push each other better. 

  • Trails and Broga

    2 early birds rose before dawn to get some extra credit miles. After 6-8 miles in it was time to change it up a bit. …

    We got 3ish more miles on the paved trails at Rockwood park, followed by some cooldown broga before the main event: the Big Rig beat down. good to change it up and get some hill work on the trails. Broga was appreciated after the many miles and to recover somewhat before that hellish 7 of diamonds. Big Rig led the run and YHC led the broga. Always good to run with Big Rig, catch up a bit, and share what we have learned and are working on.

  • A Hearty Appetizer

    The latest edition of the Graveyard Shift featured quite the beatdown in preparation for round 2 at Timberwolf. After a standard warm up we got straight on to it:

    run 2 laps on the track

    25 merkins

    run 2 laps on the track (faster than the last 2)

    25 merkins

    rinse and repeat until we reached 3 miles and 150 merkins. Great push today by all pax present!!

    NMM

    I’ve really been enjoying this AO. A lot of great options. But the best part is the group of guys out there pushing each other a little extra each week!

  • Finish Strong

    After a State Farm led pull up session and with and FNG in tow(!!) we prepared for week 4 of IronPAX 2024. TCLAPS to Big Rig for mapping out the 200 meters in the parking lot, and to Pool Boy for bringing his most excellent work light so we could see what exercises we were doing. After it was explained, timer was set up, music going and we were off with the following:

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

    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

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

    That sucked…

    Total sores:

    Boberry 167

    State Farm 186

    Eastbound 112

    Pool Boy 79

    Tiger King 98

    Big Rig 146

    Broadway 225 

    Big ups to everyone who participated in IronPAX this year. It’s such a great challenge and way to push yourself, whether you do one work out or all 5. Prayers for Pool Boy’s family as they have someone dealing with childhood leukemia, and for all those affected by the hurricane and flooding including my brother and his family. Way to go Broadway, rolling through those burpees today. Also welcome Tiger King! He works with Pool Boy and Big Rig. He crushed an ironPAX on his first post!

  • David Bowie’s Codpiece

    As it was a 5 year celebration, the PAX was looking for brewskis or bourbons. Unfortunately all that was in store was a beatdown and some “5” themed tunes. 5:30 hit and we were off. According to the trash truck driver making us run fast, this may have happened…..

    Indigenous ppl run with 5 squats around to the basketball courts

    Fav warm ups including Jazzercise, deadman hand, Andy Dufrains, scorpion kicks, invisible jump rope, collard pickers, hairy Rockettes, flutters, Freddie mercury’s, and merkins

    Captain Thor 1 ww2 4 American hammers, 2-8, 3-12, 4-16, 5-20 then back down the ladder

    Donkey kicks and peoples chair , then some we’re not worthy’s 

    Merkin jacks, same thing with 1 merkin and 4 plank jacks

    1 Boberry biscuit, slow on the turns, sprint on the straights. 

    Lady of the night style 4 corners w merkins, jump squats, flutters, and LBCs

    Indigenous pppl run back the way we came to finish with a ring of fire and a little broga. 

    Numbers names announcements YHC took us out. 

    Reminder for the next anniversary is Try Hard at Rock and Roll this Saturday. Rumor has it the logs may appear at Morning Wood. 

    NMM

    Great mumble chatter today. Lots of great choices for backblast titles. But when one of the options is David Bowie, there really is no other choice… Thank you to the guys who posted today and all the pax I’ve gotten to know over the last five years. This group truly is more than just a workout. The relationships built are what it’s all about. YHC has been through a lot in the last five years. This group has really kept YHC staying positive, and trying to get better everyday. We push each other and are there for each other. Thanks yall. 

  • Iron Sharpens…… Cardboard?

    13 PAX met at the Hill of Satan for Week 2 of the IronPAX Challenge 2024 edition. Some knew what was in store for them and were ready! Some didn’t know and stayed to get some! Some knew what was in store and knew better. All 13 put in work this morning. 3 PAX left for the “cardboard PAX” edition.
    90s playlist started, clock started and away we went with the following.

    THE THANG:

    • Run 800 meters
    • 80 Merkins
      • Lt. Dan’s Magic Legs travel 15 yards
      • 14 Cactus Jump Squats (no cheat/no surrender)
      • Lt. Dan’s Magic Legs back to start
    • 80 Coupon Plank Jacks (toes down & up = 1)
      • Murder Bunny travel 15 yards
      • 14 Cactus Jump Squats
      • Reverse Murder Bunny back to start
    • 60 Merkins
      • Bricklayers travel 15 yards
      • 14 Cactus Jump Squats
      • Bricklayers back to start
    • 60 Coupon Plank Jacks
      • Lt. Dan’s Magic Legs travel 15 yards
      • 14 Cactus Jump Squats
      • Lt. Dan’s Magic Legs back to start
    • 40 Merkins
      • Bricklayers travel 15 yards
      • 14 Cactus Jump Squats
      • Bricklayers back to start
    • 40 Coupon Plank Jacks
      • Murder Bunny travel 15 yards
      • 14 Cactus Jump Squats
      • Reverse Murder Bunny back to start
    • 20 Merkins
      • Lt. Dan’s Magic Legs travel 15 yards
      • 14 Cactus Jump Squats
      • Lt. Dan’s Magic Legs back to start
    • 20 Coupon Plank Jacks
    • Run 800 meters

    800 meters tuned out to be up to Rosetta’s house and back. Some had to modify, some left it all out there, and then some! Twerking was optional as per usual. Ten year events happening today and tomorrow. Big one is 7am beatdown at dogwood dell tomorrow. Make it a great day fellas!

  • World’s Toughest 11s?

    When is the pre-workout an ironPAX event? Why when you’re at Goyne Hard of course! After a light warm up and a brief explaining of what we would be doing, we were off doing the workout below:

    For time. 

    A running 4-minute EMOM timer (3 burpees) runs throughout the entire workout.

    EMOM starts the workout with first set of 3 burpees.

    The rest of the work is as follows:

    Starting End Exercises30 Yard TraverseBack End Exercises30 Yard Traverse Back
    10 ThrustersBear Crawl1 Hand-Release MerkinBear Crawl
    9 ThrustersLunge2 Hand-Release MerkinsLunge
    8 ThrustersBurpee Broad Jump3 Hand-Release MerkinsBurpee Broad Jump
    7 ThrustersRun4 Hand-Release MerkinsRun
    6 ThrustersMurder Bunny5 Hand-Release MerkinsReverse Murder Bunny
    5 ThrustersBear Crawl6 Hand-Release MerkinsBear Crawl
    4 ThrustersLunge7 Hand-Release MerkinsLunge
    3 ThrustersBurpee Broad Jump8 Hand-Release MerkinsBurpee Broad Jump
    2 ThrustersRun9 Hand-Release MerkinsRun
    1 ThrusterMurder Bunny10 Hand-Release MerkinsReverse Murder Bunny
    The PAX agreed that while not easy, this was not as tough as week 0. TCLAPS to Mudslide being the PAX with the most RESPECT and the fastest completing the challenge. We forgot COT… So thankful for this group of guys who are also willing to do this crazy stuff at 6am. Come on out, the challenge is rewarding!

  • a very dark tour

    A graveyard shift record 5 (!) PAX decided to forgo sleep and met at 4:30am at Swift Creek Middle for a YHC led beat down. According to security footage this is more or less what happened…

    Graveyard shift

    Mosey around school, stopping out front for warmerama which included but was not limited to…

    • Side Straddle Hops
    • Hairy Rockettes
    • Dead Man Hang
    • Collard Pickers 🥬
    • American Hammers
    • Merkins

    Continue to mosey around the school, observing what could be used at future workouts.. ending up at the basketball courts for

    The Worlds Largest Lady of the night 4 corners(tm)

    10 HRM

    20 ball dippers 

    30 squats 

    40 LBC

    Short mosey to slightly overgrown baseball field for…

    7 of diamonds on the diamond. Do the exercises at each base including home plate. For the mode of transportation you face the same direction the whole time (run, Carioca left, Bernie sanders, Carioca right)

    7 burpees (28 total)

    14 flutter kicks 2 count (56 total)

    21 monkey humpers (84 total) 

    28 shoulder taps (112 total)

    Mosey to track for….

    Boberry biscuits two,  6 packs. Slow in corners, run on straights. 6 burpees after each lap. 

    Just enough time for a little broga to cool down. Numbers , names, announcements, YHC took us out 

    Beautiful morning, great to see what else the AO has to offer!

  • IPC WK 0 aka Welcome Back Flo!!

    7 warriors of the gloom met at 0600 for Goyne Hard… IronPAX edition week zero. According to the walker that can’t seem to be EH’d this is how it went down. Short warm up and explainer, then down to business:

    Kalsu and then Reverse Kalsu

    • Format
      • Complete the workout for time
    • Equipment
      • 400 meter track or 200 meter out and back
      • Coupon is needed for this workout
      • EMOM timer set for 1 minute
    • The Thang
      • Kalsu – 100 thrusters
        • Start the 1-minute EMOM timer
        • Perform 5 burpees
        • As soon as you finish the burpees, start doing thrusters
        • When the timer goes off, do 5 burpees
        • Keep repeating this until you finish 100 thrusters
      • After 100 thrusters, run 400 meters
      • Reverse Kalsu – 100 burpees
        • Start your 100 burpees as soon as you get back
          • Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
        • Each time the EMOM timer goes off, 5 thrusters
        • Perform burpees in between until you get to 100 burpees
      • Workout ends after your 100 burpees
      • Record your total time

    All PAX completed it and agreed it was terrible. Best form award goes to Beaver, dude had perfect jumps on every burpee and got down LOOOOW for the squats, TCLAPS to you ! Great to share this challenge with you guys this morning!! Kotter award goes to Florence, great to see you in the gloom again! Fastest time goes to State Farm, with a blistering sub 19min time!!