Author: BoBerry

  • Taking the Murph back to 94

    5 PAX agreed to tear down the Twin Team Lounge, just this once, and do the Murph. This is how it went down, more or less. No time for warm up, mosey down to the JRHS track for one (not two) laps, then back up to the play ground in the southwest corner of the dirt track. The music was thrown into the way back machine playing only songs from 1994. Thereupon we commenced the following:

    100 pull ups (a few slight modifications here)

    200 merkins

    300 squats

    We broke these up into 10 sets of 10 pull ups, 20 merkins (in cadence), 30 squats (in cadence)

    After that was completed we moseyed back the way we came to the flag. Right on time. Numbers, names, announcements, prayer requests. -New Years Day convergence at Dogpile at 7am.

    NMM

    At COT YHC shared how I have taken family for granted in the past. But I am trying to do better, and encouraged the PAX to do the same. TCLAPS to Redbird who had the idea of doing the Murph today, and for staying strong doing pull ups til the end. Good luck in your next semester at West Point, I’m sure you will keep doing great!

  • ”Is this Rick Astley?! Hell yeah!”

    A perfect 10 PAC met on moist ground where no rolls are paid. 5:30 hit, music on cue, we were off! Mosey to the lush fields and the picnic shelter. Indigenous people style with 2 burpees.

    warmerama  

    Invisible jump rope 

    Hill Billie’s 

    Jazzercise 

    Michael Phelps 

    American hammers

    Alabama prom date 

    J-Lo 

    Elbow plank

    Shoulder taps

    stay where we are for:

    X marks the spot

    20 merkins in the middle

    20 2 count lunges

    20 copperhead squats

    20 monkey humpers 

    20 SSH

    Followed by:
    Triple check

    Dips

    Pistol squats (one leg on bench behind you, squat with the front leg)

    Run to end of field and back 

    Mosey to tennis courts

    Agassis 

    Gassers

    4 corners prostitution style. 

    10 Carolina dry docks

    20 2-count flutter kicks

    30 jump squats

    40 merkins

    5 minutes of Mary to finish 

    numbers, names, announcements (Woodsman VQ On Monday at the Alamo, Tin Man on Thursday at The Forge) YHC took us out.

    greatful this group! Thanks for letting me lead! Give it away to others! Music played was mostly from this year, my top played tracks (sans pink fluffy unicorns dancing in rainbows)

  • The Wallflowers

    On a beautiful fall morning, four PAX set out on a four mile route, bro code style. According the bus drivers performing safety checks, this is more or less how it went down.

    Down Mount Midlo, around the pond, under Woolridge, and down the path. At the actual mine ruins, take a sharp left and back to Woolridge. Left on Woolridge and take it to Charter Colony. Turn into the high school parking lot and take the path behind the football field back to Coalfiled, then right onto 60 and straight on til morning.

    Great run today fellas! Mix of paces today but we started and finished together, coming back for the 6 here and there. As the F3 credo says, “leave no man behind, leave no man where you found him”. Daddy daughter dance Saturday at 7 at WEAG, more details and sign up is on Slack. Prayers for Wedding Singer’s recovery.

    have a good one !

  • 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!