Author: BoBerry

  • 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!!

  • Rubble’s Dojo

    9 of the finest gentlemen south of the James and one 2.0 met on Saturday to get 1% better. YHC and said 2.0 had the Q and were taking turns. First up was a mosey to the other end of the parking lot for F3 mission and credo, disclaimer and a warmerama including invisible jump rope, Michael Phelps, and hand release merkins, after that mosey to the basketball courts for

    the thang pt 1 (Rubble Q)

    full size Weinke at the ready, Rubble led us in the following:

    25 in cadence of

    mountain climbers and American hammers

    then a little girl fight and zombie kicks

    mosey to the benches and picnic tables for

    the thang pt 2 (Boberry Q)

    20 incline merkins

    20 dips

    rinse and repeat 3 times total. Mosey to the the clubhouse for the ball fields for:

    the thang #3 (Rubble Q)

    tae kwon do time! 25 standing snap kicks each leg

    25 side kicks each leg

    20 combination 1 (a hop with 2 punches, then hop back)

    20 combination 2 (2 walking kicks then walk back) take a few steps to the hill and stairs for

    the thang pt 4 (Boberry Q)

    triple check with more merkins, and ww2s, runner goes down stairs and up the side of the hill. then mosey to left field of the ball field for

    ring of fire (Rubble style)

    10 merkins any style you want , then pass to the left, everyone goes twice. Hardywood led some stretching while the 6 finished up. Then long mosey to the first exercise station in the woods for the Rubble requested Dora

    50 merkins, 100 squats, 150 LBC, runner goes to the gate and back

    then mosey back to the flag, Rubble stops us at the bottom of the hill and calls out a race to the top!

    numbers, names, announcements, YHC took us out.

    NMM

    Thanks everyone for being supportive of Rubble taking a turn at taking the Q. He really wanted to do it. I told he had to be prepared and he had to practice and he did! He even wrote out his plan on a full sheet of paper he carried with him the whole work out. I’m a proud dad for how well he did.

  • “laps in the moonlight” or “never skip leg day”

    Week 2 of the Graveyard Shift reboot. Two repeats and a first timer met at the earliest AO in F3RVA. Still half asleep we made it to the grade A track for a little disclaimer, mission of F3, and then some warmerama. Then turned on the newest album by Tool, explained the workout, and we were off :


    6 Rounds
    24 Air Squats
    24 Push-Ups
    24 Walking Lunges (single count 48 total steps)
    400m (measured not estimated) Run

    After completion there was still time on the clock so mosey to the row of posts for:

    20 pole smokers

    20 diamond incline merkins

    rinse and repeat

    mosey BTTF , stretch for 1 minute. Numbers names announcements, prayers , YHC took us out.
    great to enjoy the beautiful weather and the full moon this morning. Didn’t even need headlamps on the track. Been enjoying the challenge of the early workout and double dip combo. Come on out and join us next week! This was another previous year ironPAX workout. Sign up and push yourself!

  • I think your radio is stuck

    A perfect 10 … of PAX traversed the mean streets of the Deep South and made their way to The Old Hundred. The following is an approximation of what transpired.

    Start off with a short mosey around the parking lot (“oh there’s running now??”). Followed by a warm up including but not limited to:

    • Helicopters
    • Ukrainian Soldiers
    • Jazzercise
    • Apple Bottom Poppers

    the thang…

    Tabata was on the menu today. Served with a side of classic tracks from 94 including Nine Inch Nails, Nas, Soundgarden, Oasis, and Biggie. 1 min on, 20 sec rest.

    • Kb swing
    • Curls
    • Calf raises
    • Nolan Ryan 1 round each arm 
    • Squat thrusters
    • Chest press
    • Skull crushers
    • Flutters with the weight overhead 
    • WW3

    after each round complete and indigenous people run around the full breadth of the parking lot. Round 1, 5 merkins then run to the front. Round 2 5 squats then run to the front. After two rounds all the way through we went around the circle each PAX choosing a weighted exercise. Those included: kneeling halos, Allen iversons, goblet squats, and lawnmower pulls. One minute of broga before time was called.

    Numbers, Names, Announcements, YHC took us out.
    Announcements:

    • F3 10 year anniversary September 21st 7am at Dogpile, be there! Other events happening be for and after
    • new AO at Mosley elementary next Wednesday at 530a
    • Labor Day convergence 7am Monday at Nuckols Farm Elementary

    NMM

    Thanks for allowing me to lead fellas. Good workout today. Good to see yall in the gloom!

  • it’s not a clipboard… 📋

    12 gentlemen descended the pleasant and cool grounds of tomahawk creek elementary this morning. The PAX included 11 unaware we would be doing an ironPAX workout, 2 summer tourists from north of the James, 2 wild and crazy guys who had already done a workout, and a partridge in a pear tree. YHC emerged with a light, a speaker, a white board (not a clipboard and some Q energy. 530 hit, cue up the playlist full of 80s movie soundtrack classics and we were off. Down to the track for a little warmerama followed by:

    Week 1
    4 Rounds for Time

    50 Air Squats
    40 BigBoi Sit Ups
    30 Merkins
    20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
    10 Burpees
    Run 400 Meters (lap around a track)

    TOTAL NUMBERS: 200 squats, 160 Sit Ups, 120 Mericans, 80 Bonnie Blairs, 40 Burpees, and 1 MILE total run

    PAX crushed it as per usual. At this point we somehow entered a time warp where time moved a slower than normal rate. We followed that up with some donkey kicks, people’s chair, pole smokers, and broga.
    numbers, names, announcements , YHC took us out.
    announcements

    • convergence 7am Labor Day at Nichols elementary
    • f3 10 year in September, lots of cool stuff happening with that. All at Dogpile!