OK I'm going to answer my own question so anyone else who needs this info has easy access to it. This should work for other configurations as well.
things we are going to assume
you want to be lazy and work from within xp/7/windows. your pogoplug has ssh access, it is new and so is your usb drive. the hardware between them all is the same as well.
first setup your pogoplug the way you want it setup. now that it is setup correctly and tested working go download usb image tool
http://www.alexpage.de/plug your usb drive into your your computer and create an image of it.
now ssh into your pogoplug
Download and run the U-Boot installer:
cd /tmp
wget
http://archlinuxarm.org/os/ppv4/ppv4-install.shchmod +x ppv4-install.sh
./ppv4-install.sh
power off the unit
/sbin/poweroff
now get your usb drive and go back into usb image tool. select the usb drive and click the restore button, choose your image. This will take a bit once done put it in the pogoplug and bob's your uncle