Tag: Goyne Hard

  • Mudslide stopped at 2.98??!

    2 Gloom Warriors decided to Goyne Hard. Got a nice run in, and conversation was just as good. This made my morning run over 10 miles. Mudslide said his run was 2.98!! No way I’m stopping my watch there. I’m at least gettin it to 3. Probably 5k.

  • 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!

  • 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!!

  • goyne for a ruck

    A morning hike through the neighborhoods to see if we could EH anyone. The 6 burly men probably scared everyone off because no one was around. There is good potential for members from several of the surrounding neighborhoods. Rucks are good advertisement to draw them in. A good 3 mile trek to gave me time to think about the pain I could deliver for the iron bridge. Thanks for the conversations and company, it was a great way to warm up.

  • Abcathlon 2024: Rise Above

    State Farm”s recent Decathlon workout was legendary……..the Abcathlon, not so much. But the Bermuda Boys are always up for a challenge, and we were rolling 7 deep at 6am. Here is how it all went down:

    We used the previously mapped Decathlon Course: 10 stops, 50 count ab exercises at each. Goal was to complete two full circuits in the hour. YHC threw in a brief warmup that consisted of Arm Circles, Helicopters, Wilson’s Wife, Downward Dog, a couple of leg stretches.

    1. WWII sit ups
    2. LBC’s
    3. Flutter Kicks
    4. Pole Smoker
    5. American Hammers
    6. Freddy Mercuries
    7. Oblique LBC’s
    8. Hanging Leg Raises
    9. Pickle Pounders
    10. Boxing Cockroaches

    Grand total: 1000 ab reps, 2 plus miles of running.

    Way to push through! We were all praying that Oyster would not call WWII sit ups.

    SYITG

  • 360k For That??

    House Party and Big Rig did a 2+ mile ruck in the neighborhood around Goyne Park. Lots of chatter on multiple topics, and we checked out the local real estate. Rucking is great active recovery. Maybe not so much with a cinder block the whole way.

  • That’s alot of running… F3 Olympic Decathlon

    6 Rva Olympians came to represent their region at the 1st annual F3 Olympic Decathlon! Chaplain was about half way through the warm-up tour and commented “this is alot of running” – indeed Chap, indeed… 10 stations and a mile of running total in between for each lap made for a smokeshow at Goyne Hard today. The cheering crowds witnessed the following displays of strength and endurance…

    • 10 Stations – Run in between (See map) – 1 mile total round trip
    • 20 Reps at each station
    • #1 – Decline Merkins (Stadium Stairs)
    • #2 – KB Swings
    • #3 – Cindy Curls
    • #4 – Groiners
    • #5 – Burpees
    • #6 – Cindy WW3’s
    • #7 – Pull-ups
    • #8 – Dips
    • #9 – Polesmokers
    • #10 – Table step-ups

    Final times and medal counts are listed below – great job by all pushing hard at this. The running in between the sets made for zero recovery. Think Old/New Glory with weights thrown in. Go America!

    • Gold Medal – State Farm – 2 laps in 35min
    • Silver Medal – Chaplain – 2 laps in 36 min
    • Bronze Medal – Touchdown – 2 laps in 38 min
    • Honorable Placement: House Party, Broadway, Beaver – 1.8 Laps in 39 minutes

    Thanks again for joining on this guys – loved it!

  • Cindy Mile

    YHC wanted to hold down Goyne Park this morning. And got a beatdown for it! A variation of Big Rigs previous brainstorms – the following Cindy mile was as brutal as it was fun. Strongly suggest trying for a morning wood in the future!

    • laps are .20 miles
    • Break/drop the Cindy – 10 mtn climbers
    • 5 pull-ups after each lap
    • Lap 1 – double farmers carry
    • Lap 2 – rifle carry
    • Lap 3 – single armed Cindy carry
    • Lap 4 – bicep curl carry
    • Lap 5 – farmers carry

    finished at 6:45 in time to welcome EF Hutton for a guest Q and my grips were smoked!!

    -State Farm

  • punk rock pull-ups

    YHC turned on the New Age punk rock to accompany this trios pull up and dip adventure today. Happy to say that all the work we’ve been putting in has increased the max reps for myself, big rig, and pool boy, we will be at David Goggins level soon! YhC’s arms which cannot stretch out all the way now today did the following…

    • Warm-ups
      • Arm Circles
      • Helis
      • Hollow rocks
    • Banded Muscle-Ups
      • Rotate/Practice + Muscle Up + 3 SB Dips
    • Pullup/SB Dip Superset
      • 1 Pull-up // 2 Dips
      • 2 Pull-up // 4 Dips
      • Ladder up until failure
      • start back at bottom – 5 x thru
    • Assisted Jerkins
      • Partner Holds Legs
      • 5 sets of 12 reps
    • Chin-up Ladder
      • Escalating Ladder (all chin-ups)
      • 1, up to 2, 3, (back down when failure)
    • Finisher
      • 1 Partner High Hold
      • 2nd Partner 12 Dips

    Amazing work considering big rig and Poolboy had already been there for an hour! Love it.
    State Farm

  • Spartan Training

    3 Savages took on a workout that I came up with, that was inspired by Iron PAX workouts. The 11 Pull ups were added to it yesterday by State Farm’s request. Mudslide thought it would be a good addition for his Spartan preparation. I think it was Iron PAX worthy. Here it is.

    11 Pull Ups

    22 Thrusters

    33 V Ups

    44 Merkins

    After 3 sets of each run 1 mile

    Do as much as you can in 45 minutes

    2 rounds would be optimistic in 45 minutes. Mudslide was the closest to accomplish that feat (Beast!), State Farm was not too far behind, and YHC was easily the 6. Would be good for an hour workout by itself.

    Great push by the PAX! We were all wasted with a DTH sweatfest still to come. Thank you State Farm for giving DTH a little extra incentive to beat us down. I dont think we needed that.

    I wouldn’t say I lead this one. I just came up with the bad idea.