Da Bears

11 ambitious dudes showed up for a workout with some planning a more important relief workout afterwards. Nice temp in 60s but NBHS was still soggy.

WARMARA

  • SSH x 30 IC
  • Sun gods x 15 IC ea direction
  • Wind mills x 20 IC
  • Burpies x 6 OYO
  • Hillbillies x 20 IC
  • Downward and Upward dog
  • Indian run with  8lb weight

THE THANG (stations, partner A and B)

  • Station 1 – partner A:  Bear crawl up and down stairs, partner B: curls with band, 1 min each excercise then switch
  • Station 2 – Balls to the Wall and People’s chair
  • Station 3 – Imperial walker, American Hammer
  • Station 4 – LBCs with ball toss
  • Station 5 – Mtn climbers, Plank jacks
  • Station 6 – Dips, Decline Merkins
  • Station 7 – Lunges with dumbbells, Squats
  • Station 8 – Box jumps, step ups

Rinse and repeat, 30 secs each exercise.

MARY

  • Boat/Canoe
  • Olique crunches x 20 IC each side
  • Low slow flutter x 30 IC

ANNOUNCEMENTS

  • Fartlek 9/24 – Unicorn or Harris Teeter
  • Bushwood 9/26 – Lil Wayne
  • Great work Pax in helping our fellows and other citizens during this incredibly difficult time post Florence.  Group going to Honeywagon’s from the Bear and then a group meeting downtown to go to Pyro’s (can park at Flanksteaks and Purdy Mouth’s firm).
  • McRib encourages those coming in restaurants to bring in household supplies for employees that  are in need.
  • Proud of the support this Pax is showing the community. Please let any of us know if you need help.

The Bear – Track and Field Day

  • When: 09/08/2018
  • QIC: Cuddy
  • The Pax: Acolyte, 2 Fingers, Unicorn, Door Knob, Gander, The Offering, Plan B, Faulkner, Cuddy(QIC)


9 posted this warm September morning for a track and field workout. (2 Fingers posted in time for the Thang but didn’t catch much grief as he had just finished a 6 mile run.) With Cornfed revealing that there was going to be less running at the Fartlek on Monday, YHC decided to make sure we appropriately compensated today.

Warm-O-Rama
Cotton Pickers x 12 IC, 4 CT
SSH x 25 IC, 4CT
Windmills x 12 IC
Imperial Walkers x 12 IC
Downward Dog/Upward Dog

Thang
We Moseyed to the track and divided into two teams for a modified Merkin Mile. The “Slow” team in one direction and the “fast” team the other. We started with 25 Merkins IC and then did them again each time the teams met after finishing ¼ mile lap. We continued for 4 laps with the fast team doing a little more than a mile and the slow a little less.
We then left the track and Moseyed to the end zone of the field where we did an exercise followed by a 100 yard sprint. We did 10 races with the following exercises (10 Pull-ups, 30 Squats, 10 Chin-ups, 30 Sumo Squats, 8 Pull-ups, 20 WWIs, 8 Chin-ups, 20 Toddler Squats, 6 Pull-ups, & 6 Chin-ups). Several tried, unsuccessfully, to catch The Offering, who won all the races. After completing the field portion, YHC picked up the cones. but the Pax mistakenly thought  it was time for Mary and complaints were heard when we headed back to the track to attempt our 2nd Merkin mile. Half way through YHC checked the time and called an audible to Mosey to the back of the school. There we did 75 Johnny Dramas (aka calf raises with heal lowered well below step.) We then Moseyed to the front of the school.

Mary
Box Cutters x 15 IC, 4CT
LBC x 50 IC
Freddy Mercuries x 20 IC, 4CT (Courtesy of Unicorn)

COT/BOM
Closed with announcements and a short prayer.
In sum, we ran about 2.5 miles and did 150 Push-ups, 80 Squats, 75 Calf Raises, 48 Pull-ups/Chin-ups, and 20 WWIs. Appreciated the opportunity to lead today!

The Bear BB: Work the weakness

  • When: 09/01/2018
  • QIC: McRib
  • The Pax: Gander, 2 Fingers, Oz, Unicorn, Black Dog, Roll Tide, Winthorpe, Acolyte, Bitcoin, Harris Teeter, Cuddy, Doorknob, Goose, The Offering, Peeping Tom, McRib (QIC)


16 posted to help YHC work one of his many weaknesses, upper body strength.  Here’s what we did:

Warm – O – Rama

  • Helicopters IC X 10
  • Cotton Pickers IC X 10
  • Michael Phelps IC X 10
  • Quad Stretches OYO
  • Oz stretches OYO

Mosey to practice field for

Thang

Divide group in half, each group has goal post. Each PAX does

10 overhand pull ups – once all PAX completes, sprint to midfield for exercise, mosey back to goal post and repeat pattern, this time 8, then 6, then 4, then 10. Exercises at midfield:

  • Plank Jacks IC X 10
  • Mountain Climbers IC X10
  • Squats IC X 15
  • John Travoltas IC X 10 (each side)
  • LBCs IC X 20

Repeat everything above with underhanded chin ups, same pattern and exercises.

Mosey to front of school for Flerkins on wall X 50 OYO, then 50 more OYO

Then, PAX takes turns scaling the ramp, hold Al Gore until your turn.

Mosey to side of school for Merkins up the steps (2 Merkins per step), then 25 Dips on the boxes.  Rinse, repeat facing opposite way up the steps.

Circle up in grass at front of school for

Mary

  • Heel Touches IC X 20
  • Dying cockroaches IC X 20
  • American Hammers IC X 20
  • Oblique Crunches IC X 15 each side, then 10 each side
  • Jameis Winstons IC X 20

YHC closed in prayer.

Excellent work gentlemen, I’m still sore.

McRib Out – don’t be a LTO!

The Bear Backblast

  • When: 08/25/18
  • QIC: Mr. Roboto
  • The Pax: Honey Wagon, Goose, 420, Acolyte, Stye, Sputnik, Roll Tide, Round Up, Gander, Door Knob, Unicorn, The Offering, Plan B, Blue Hawaiian, Mr. Roboto (QIC)


15 Pax showed up for a beautiful Saturday with expectations to work hard. Expectations were met. Here’s how it happened.

Warmarama:

  • SSH x15 IC
  • Imperial Walkers x15 IC
  • Cotton Pickers x10 IC
  • Windmills x10 IC
  • Butt Kickers x10 IC
  • Michael Phelps x10 IC
  • Merkins x10 SC

Two line Indian Run past the football field, around the back of the school, and over to the band field where Gander and the Q had parked their vehicles. Inside was a selection of half and full cinder blocks for the Pax to choose their workload.  It was noted that pax should feel free to swap at anytime to increase or decrease their challenge. Goose went with both… but not at the same time.

The routine was simple but tough.

8 minutes, AMRAP.
Every 20 reps, drop the block, run 25 yards (as marked by the bleachers) and back to resume effort towards completion of AMRAP. At the end of 8 minutes move directly to 2 minutes rest and record number of reps during that time. Rinse and repeat for the remainder of the sets. Exercises, with cinder block of choice, were as follows:

  • Curls
  • Man Makers (Burpees with a block)
  • Kettlebell Swings
  • Thrusters (Squat into overhead press)

Here are the results:

Pax Curls Man Makers KB Swings Thrusters Total
Unicorn 200 68 140 140 548
Sputnik 170 66 100 140 476
Acolyte 170 57 128 115 470
Plan B 180 53 130 105 468
The Offering 160 54 150 85 449
Roll Tide 170 60 107 100 437
420 155 47 120 110 432
Round Up 180 53 120 60 413
Door Knob 160 49 100 95 404
Gander 175 47 100 80 402
Stye 100 60 137 100 397
Goose 166 45 80 100 391
Mr. Roboto 110 51 143 83 387
Honey Wagon 100 40 120 120 380
Blue Hawaiian 120 45 100 80 345

Congrats to everyone for their hard work and to Unicorn for seriously crushing some reps.

Post routine, Pax were to grab their blocks and carry them back to the other side of the field towards the vehicles. IF YOU HAD A HALF BLOCK, YOU WERE TO SWAP IT FOR A FULL BLOCK for the next exercise. Not sure if the Q stumbled over his words the first few times or if some of the Pax had a hearing/mental block (there were lots of blocks out there as the reader may have noticed), but this took a few times to get clear. After some light hearted jabs between Q and Pax were had, instructions were clarified and all pax had a big block to start Mary.

  • Big Boy Situps x20 SC, with feet in the cinder block holes for leverage.
  • Flutter Kicks x20 IC
  • Freddie Mecurys x20 IC
  • LBC x as many as was needed to 0800. (like 30?)

As pax were returning their blocks to the vehicles it was noted that some of the full size blocks were a little lighter than some of the others. So some pax got a bit of a break and some not so much. So be it. Everyone was still a bad ass this morning.

No annoucements,  a little two finger pressure from Goose, and a short message of thanks, and we were out of there.

Late blackbast and YHC is still sore. Thanks everyone for pushing us harder than we would have pushed alone. Goal for next time will be to beat your previous round rep counts.

The Bear – 8/25

  • WHAT: The Bear
  • WHERE: New Bern High School
  • WHEN: Saturday 8/25 - Gather 0655, Hard Start 0700, Hard Stop 0800
  • WHO: Any man or FNG
  • WEATHER: 60s and Humid
  • WHY: So that you'll be so sweaty, you'll have to take your shirt off when you walk in the house and can tell your M where the gun show is.
  • PREVIEW: Some running (not a lot). High Impact. There might be some blocks there.

The Bear – DBD Camp

  • When: 08/18/18
  • QIC: Acolyte
  • The Pax: Goose, The Offering, Door Knob, Catheter, Roll Tide, Bitcoin, Unicorn, Acolyte (QIC)


A group of 8 men showed up to the Bear for DBD camp.  Originally named as Dead Beat Dad camp after the guilt trip I received from my son for not signing up for Camp Seagull – but Bitcoin brought comfort by renaming it to Dad Beat Down camp.  After some brief mumble chatter and introductions to a visitor – Catheter from F3 Greenville – we jumped in.

Warm-Up

SSH x 20

Imperial Walkers x 10

Cotton Picker x 10

Wide Cotton Picker x 10

Sun Gods x 20

Dowward Dog/Upward Dog

Glute Stretch

Twisting Prayer Twist

Baseball Stretch

Mosey over to the Football Field for

The Thang:

The stations we set up in rotating fashion

Station 1:

Pull Up/Push Up ladder – series of 11

10 push ups : 1 pull up

9 push ups : 2 pull ups

8 push ups: 3 pull ups …

Station 2:

Tire flip/Box jumps – 2 men per station alternate tire flips across the width of the football field.  At each cone stop and complete progressive box jumps – 2, 4, 6, 8, 10

Station 3:

Bear Crawl/Burpees – 2 men bear crawl to each cone across the width of the football field.  At each cone stop and complete progressive burpees – 1, 3, 5, 7, 9.

LBC’s for the 6.

After  a quick water break we jogged to the Overhang for a series of Merkins

Diamond Merkins – slow 4 count (10 reps)

Irkins – slow 4 count (10 reps)

Dips  -slow 4 count (10 reps)

Derkins – 10 count OYO

Progressed to the wall for a series of 10 count/man Wall Sits

Mary:

Freddy Mercuries – 4 count (25 reps)

Heel touches – 4 count (20 reps)

Box Cutters – 4 count (20 Reps)

Boat Canoe – 10 reps

Superman/Banana – 10 reps

Finished with COT and quick prayer.  Prayer request for Bitcoin as he travels to Lynchburg to bring his daughter back to school.  Also prayer requests to all PAX at Camp Seagull this weekend represent us well.  To those starting school this week – wishes for a healthy and productive year.  4 PAX made it to breakfast at Pete and Nicky’s.

Upcoming Schedule:

Fartlek – Lil Wayne

Bushwood – Bitcoin

Point – “PyrOz” – Pyro and Oz co-Q

Bear – OPEN

Thank you for the opportunity to lead.  It was great to be back after a couple weeks off.  Have a great week every one!!

~ Acolyte

The Bear Pre-Blast – DBD Camp

  • WHAT: The Bear
  • WHERE: New Bern High School
  • WHEN: Saturday, 8/18 Gather 0655 Hard Start 0700 Hard Stop 0800
  • WHO: Any man or FNG
  • WEATHER: Sunny and 75
  • PREVIEW: Beat down for the Dads who didn't sign up for Camp this weekend. It will be fun. Bring gloves and be prepared to work.

The Bear BackBlast – Army Training, Sir!

  • When: 08/11/18
  • QIC: Bitcoin
  • The Pax: Purdy Mouth, Door Knob, Plan B, Blue Hawaiian, The Offering, Cuddy (RESPECT), Morning, Bitcoin (QIC)


A Pax of 8 hard core men posted for this morning’s version of The Bear.  Weather was a bit overcast, and still quite muggy.  We circled up for the greeting, QIC gave a brief statement or two about the theme, and began with:

WARM-O-RAMA

  • SSH 4ct. IC 20x
  • Ranger Merkins SC IC 10x
  • Down Dog Stretch OYO

THE THANG

  • Scout Run from parking lot to practice football field/track area
  • Partner up for:  Partner A – BurpUps (Burpee with Pullup) 5x; Partner B – WWI Situps & switch
  • Tunnel of Love
  • Dive Bombers (complete with sound effects from the Pax) IC 10x
  • Army Crawl (belly) from goal line to midfield, then switch to back for remaining 50 yards.  This was modified to crab walk and/or Lt. Dans as doing a back crawl was ridiculous.
  • Partner up for second round of BurpUps 5x and WWII Situps & switch
  • Belching – Starting at goal line on belly, on Q’s signal jump to feet as with a burpee and sprint 20 yards whereupon Pax would dive to ground.  Once all Pax were realigned, Rinse & Repeat until 100 yards were covered
  • American Hammers 4ct. IC 20x
  • Partner up for Buddy Team Assault – Parnter A would station at 10 yard line.  Parter B starts from goal line and sprints 20 yards and drops to ground and rolls over before resuming a keeling firing stance.  Partners leapfrog length of football field in this manner until all 100 yards are traversed.
  • Partner up for third round of of BurpUps 5x and WWI Situps & switch
  • 4 man Fire Team Withdraw under fire with Weekend at Bernies.  Staggered withdrawal from goal line to midfield at which point we have a man down who needs to be carried (2 Pax do the carrying) the remaining 50 yards to goal line.
  • Partner up for fourth round of BurpUps 5x and WWII Situps & switch
  • Tunnel of Love
  • Cooler Ops to side of school — Group takes off at a quick walk/rucking pace, 2 Pax transport cooler full of ice and water bottles.  Every 30 seconds or so, front 2 Pax circle back to relieve the two mule Pax.  Repeat until entire group reaches side of school.
  • Box Jumps 20x OYO
  • Reverse Grip Irkins SC IC 15x
  • Box Assisted LBCs (Legs on box) IC 75x
  • Cooler Ops to Shovel Flag

MARY

  • Circle of Lt. Dan
  • Ranger Merkins SC IC 10x
  • CountORama, NameORama, Prayer

Gentlemen, once again I have been motivated by the effort of the PAX.  YHC’s hope is that this was a “fun” workout, even though it was sort of tough.  Let’s take a moment today to pause, reflect and appreciate those who do this for real — those whose lives and the lives of their team depends on their level of physical fitness, their desire to do hard things, and their willingness to go in harm’s way.  Enjoy the rest of the weekend, gentlemen.  You earned it today.

Bitcoin out!