First Thursday at Timberwolf since June that we weren’t doing a sports-themed or Iron Pax workout, which admittedly felt a little odd. The original Q decided to run with the “Aches & Pains” crew at Alamo yesterday, and he himself walked away with one and had to hot potato the lead. Added to the “gloom” mystique on a frosty October morning. So, what do we do? We do what we know works! Let’s mosey
Around the school to the bus lanes for my standard warmarama. In honor of Nancy “Sailor” Lopez, who I I think had to rent a boat to deliver shoes to Kenya because it’s cheaper, we went with Lightpole Alley!
The bus drivers were beginning to show up and there was mumble chatter on the radio about the motion-of-our-oceans while performing AL Prom Dates…or so we assume anyways.
Mosey BTTF, collecting hoodies along our way. Finished with a 5 min Ring of Fire “legs” style
Announcements – Chili Cook-off aiming for 11/23 details to come, Father Daughter Dance 12/6
Prayers – Hermey’s wife, those on the mend like Warby.
Despite their better judgement, 10 SOJers met at the cool and moist fields of Timberwolf for the final installment of IronPAX 2025, the Bert WOD. After some explanation to those who didn’t know the plan, and as Captain Kirk and Nancy Lopez joined us, we hit the ground running with:
Background: The Bert WOD is dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2006, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”
Bert WOD
Format
For time workout
Equipment
Standard coupon
Timer
100-yard field
Cones to mark 5 yards, 10 yards, 15 yards, and 20 yards
The Thang
START THE CLOCK
50 burpees
5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
100 merkins
10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
150 lunges (easy way)
15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
200 air squats
20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
150 lunges (easy way)
15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
100 merkins
10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
50 burpees
STOP YOUR CLOCK
The title comes from what happens when YHC attempted to do start the second set of burpees and the ole legs rejected that idea. Had to count to one twice.
TCLAPS to everyone who posted at IronPAX this year! These workouts are no joke! Big shoutout to Crabgrass, Tzatziki , and Warby for posting every week of the challenge. Until next time. SYITG!!
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.
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 ! 🤯
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.
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.
The brightest lights and the biggest stages are where icons are born. Today, a new one cemented their legacy. Today was the Grand Finale of our first annual Boys of Summer event at Timberwolf. After weeks of ultimate football, frisbee, disc golf, knockout, dodgeball, and variety games…One rose to the top and two came to challenge for the title. We settled it on the field.
First up was Team Warby (Warby, Matlock, Festivus, Woodsman, Shiver) vs Team Flyboy (Flyboy, Rudy, The Duke, FNG, Crabgrass)
Competition 1: 2v2 Dodgeball. First matchup went to Festivus after a stellar 1v1 with The Duke. Second matchup went to Crabgrass and Flyboy as YHC snagged two catches in the dark. Third matchup went to Warby after Rudy dropped what was the first of many balls on the day. Team Warby 3-1
Competition 2: Knockout. Went through a couple of rotations before we started to fall. FNG deployed an interesting tactic of missiling the ball through the hoop to deter his opponent. Flyboy sent Woodsman into the abyss to search for his ball, but eventually Team Warby members fell one by one. Points to Team Flyboy, up 6-3.
Competition 3: Par 5 disc golf with defender. Team Warby played the hook a little too much and got in trouble early. Team Flyboy used precision strikes to advance quickly. Rudy (5) and YHC (6) were the low scores and put points in the Flyboy basket to secure the win!
Flyboy and his sidekick Rudy challenged Fandango for the title! Down to the field for Ultimate Football
Team Fandango – Fandango, Crabgrass, The Duke, Matlock, FNG, Warby Team Flyboy – Flyboy, Rudy, Woodsman, Festivus, Shiver
To make it interesting, we played Ultimate rules except Flyboy, Fandango and anyone who got an interception could be a free runner until tagged. Also, only Fandango and Flyboy could score touchdowns.
It started off as a tight, contentious match. Each team bending but not breaking. Different strategies were deployed to take advantage of the free run rule, but the tides turned when The Duke said “F*** it, Fandango’s down there somewhere!” and launched a missile to the deep middle of the field with Fandango catching it in stride and taking off for the first score of the game. A mere prelude to the greatness still to come.
If you remember the Randy Moss in-his-prime Patriots days when he would throw a hand up signaling to the world that he was going to be open, that’s what happened today. Fandango next caught a TD from Warby despite triple coverage in the end zone, followed by two bombs from YHC. The man couldn’t be stopped today. His stat line was 7 receptions, 350 yards, and 5 touchdowns. For Team Flyboy, as Mudslide would say, they had the YIPS. There were some chances to put points on the board, but fell short on execution. Final Score: 5-0
Congratulations Fandango on being crowned the CHAMPION! your trophy is bigger than Flyboys!
12 HIM’s (with 3 FNG’s) split into 2 teams for ultimate relay style games to end the regular season for BoS .
The game:
Teams will set an overall time, adding individual times up together, minus the seconds for individual targets hit. Team with the fastest time wins glory of the morning, fastest HIM lap per team awarded BoS point.
Team 1 – Matlock, McGruff, Warby, Fandango, Flyboy, Sea Biscuit
Team 2 – Festivus, Rudy, Doozy, the Duke, Magikarp, Vino
The rules:
Relay style, clock starts and one HIM runs the lap outlined by the parking lot. When lap completed, field games accuracy begins and lap time deductions can be achieved.
Field competition:
Battle Golf (team in cadence 10 SSH)- each HIM gets 4 chip shots after SSH completed. 3 seconds deducted for “hole in one”, 1 seconds deducted for “on the green”
Hoop target: 1 try per HIM, per ball/disc
~10 yards (team in cadence 10 squats) for Soccer ball, if made -1 seconds
~20 yards (team in cadence 10 LBC’s) for disc/frisbee, if made -2 seconds
~30 yards (team in cadence 10 push-ups) for football, if made – 3 seconds
The results:
Team 1 – final team relay time 17:01, with fastest HIM Fandango with a lap time of 2:25
Team 2 – final team relay time 15:16, with fastest HIM Magikarp (FNG) with a lap time of 2:17
Announcements – BoS “playoffs”, Chili cookoff, CSAUP, see Crabgrass for details.
9 grown-boys showed up to Timberwolf this morning for some HR Derby. Here’s what went down…
WARMARAMA – Took a lap through the parking lot in the front of the school. It has been a MINUTE since we showed that side any love. Circled up, gave the mission and stretched out. After YHC drove the truck around trying to find an ideal spot, Flyboy spotted a corner of the tennis courts that would prove to be a mini Fenway with a high wall in left field.
The Thang – HR Derby
(10) swings for Round 1 and (5) swings for Round 2.
The PAX performed (3) burpees in between at-bats while the batter took a lap after his cuts.
Each catch in the field would trim off (1) burpee so Fandango only did a handful of burpees today.
Crabgrass ripped one of the loudest/funniest fart that YHC has ever heard. It sounded like a small bear.
The PAX did their best to keep Meatball at bay but he led the way with (7) dingers with a few of us finishing at (5). The dude has a pretty swing!
The Boys of Summer points
(1) for YHC for the Q
(1) for Matlock for all-time pitcher
(1) for Meatball for bringing all the equipment out
ANNOUNCEMENTS
Home Grown Half
Overnight ruck coming up
The Boys of Summer finale on 8/28
PRAYERS/WINS
PRAYER – Meatball’s wife is headed out on a missions trip on Monday.
WIN – The Duke’s niece is headed to John’s Hopkins on an athletic scholarship!
7 HIMs showed up a beautiful August morn to play the much requested, desired Ultimate Football!!!
Warm Up: Side-Straddle Hops, Dead Man Hangs, Merkins, LBCs, Butterfly stretching.
The Game Plan: We numbered off with 3 (Pad-Thai, GlobeTrotter, Matlock) v 3 (Fandango, FlyBoy, Teddy KGB) Grown Men; and our newest FNG being all time offense for both teams which proved to be worth its weight in gold in strategy. Points are awarded for Interceptions (which the interceptor could FREE RUN until tagged) & FNG assists into the endzone with blocking for and/or passing to for a TD.
HIGHLIGHTS:
Pad -Thai = Boy has a CANNON for an arm!!! This pigskin chucker could throw it 60yds + on a dime. Also, awarded a point for assisting FNG with a TD.
FlyBoy = Great blocking schemes, good use of the FNG to gain yards, great down field speed to get open! Also, awarded 2 pts for assisting with FNG TD on a great block and an Interception.
Matlock = Who is this guy??? I don’t know because every time I looked he was past us running to an open spot and slicing up our defense like crazy. Also, awarded a point for an Interception.
Teddy KGB = This man was everywhere and was always a go to for moving the ball forward. Always had his hand on the ball or in the defenders face stopping them from making their catches.
Globe Trotter = Like the mighty Phoenix, which he use to reside in, he was heaten up the field with his shifty moves and his collaboration with Pad. Also, very hard to cover at times… man got skills.
Fandango = Interception here and there. His team supported him the best with pinpoint throws to the endzone.
Rooster = New FNG ripped off 3 TDs against grown ass men! He was the deciding factor for both offenses. Amazing to see him cook!
COT = Named new FNG “ROOSTER”; Pray for Teddy KGB’s daughter and her tonsil surgery. Also, for Globe Trotter and his interview.
