Cinderellas at the Bear

  • When: 01/11/2020
  • QIC: Mr. Roboto
  • The Pax: Black Dog, Double Dipper, 420, Dean Wormer (Chapel Hill), Cable, Chestnut, McRib, Peeping Tom, Plan B, Morning, Mr. Roboto (QIC)


11 strong at the Bear this morning. YHC has been working with stick legs for many years now (it’s not just a clever last name) and thought maybe working on some weighted squats might help put a little bulk on. And so, cinder blocks were strategically placed for the pax to stumble on post warm-a-rama.

Warm-a-rama:

  • SSH x25 while waiting for any potential late arrivals.
  • Indian Run, 2 lines out gathering lot and over to student lot.
  • Parking block shuffles x2
  • Parking block hop overs x10 forward and back.
  • Rocky Balboas x10 IC (this took a little time to get the hang of for some of us, others I don’t think ever got it)
  • Frankensteins x10 IC

The Thang:

Partner up and then say goodbye to your partner. Partner A went to the lot entrance while Partner B went to the opposite corner. Partner A would perform merkins while Partner B performed cinder block sqauats, or Cinderellas, then Flap Jack.

Rep count was 4, 8, 12, 16, 20, 16, 12, 8, 4. Each exercise got the same number of reps per round so that Pax performed 100 of both Cinderellas and Merkins. Well done.

From the far corner, cinder blocks were moved along with us to the covered area. They did not participate on this round of the following exercises, OYO.

  • Bulgarian Split Jumps x10 – Left Leg
  • Dips x10
  • Bulgarian Split Jumps x10 – Right Leg
  • Irkins x10
  • Step Ups x10 – Left Leg
  • Dips x10
  • Step Ups x10 – Right Leg
  • Irkins x10
  • Bulgarian Split Jumps x10 – Left Leg
  • Box Jumps x10
  • Bulgarian Split Jumps x10 – Right Leg
  • Box Jumps x10
  • Calf Raises x30
  • Unks
  • Calf Raises x30

We grabbed our cinderblocks and carried them along with us to the Pull Up bar behind the school.  Pax sat in People’s Chair along the wall passing a cinderblock between each other, down and back, while 1 of the Pax performed 5 pull-ups. They then rotated into the line while another Pax did pullups and so on until all Pax got some pull-ups in.

Again bringing the cinderblock, we moved the practice field. 3 cones were laid out and Pax were instructed to set their blocks on far cone line and then return the near cone. Partnering up again, routine was as follows.

Round 1:
Partner A – SSH waiting for Partner B’s return.
Partner B – Sprint to first cone, Bear Crawl to next cone, Sumo Cinderellas x10, mosey back.
Flap Jack.

Round 2:
Partner A – Mountain Climbers waiting for Partner B’s return.
Partner B – Sprint to first cone, Bear Crawl to next cone, Kettle Bell Swings x10, mosey back.
Flap Jack.

Round 3:
Partner A – LBCs waiting for Partner B’s return.
Partner B – Sprint to first cone, Bear Crawl to next cone, Kettle Bell Swings x10, mosey back.
Flap Jack.

With about 7 minutes left, we collected our blocks and the cones and proceeded back to the “shovel flag” for Mary (not for 15 minutes).

  • Roshamburpees – Rock, Paper, Scissors between partners holding Chillcut
    • Round 1: Loser does 2 burpees
    • Round 2: Loser does 4 burpees
    • Round 3: Loser does 6 burpees
    • Ties: Both Pax do 2 burpees
  • Freddy Mercurys x10 IC
  • American Hammers

Prayers of thanks for fathers and their contributions to our lives, and for support when we lose them.

Bridge Run is on March 28th. Sign up under the F3 New Bern Team.

どうもありがとう
Mr. Roboto

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