• When: 09/14/20
  • QIC: Oz
  • The Pax: Kevorkian, Cuddly, Unicorn, Blue Hawaiian, Peeping Tom, Corn Pirate, Plan B, II Fingers, Oz

Snake run to Garber Ministry Center for warm-up with SSH, Sun gods, Windmills and Leg Stretches.

Graduated pace run to corner of Greenwood and Country Club for Merkins, Copperhead Squats, Plank Jacks and Low Slow Flutters.

Run to park, run back to 6, then hard run to park.

Sprint length of parking lot and back x1 with Merkin x1, Copperhead Squat x1, Plank Jack x1, Low Slow Flutter x1.  Then repeat all x2, x3, x4, x5.

Run to corner of Greenwood and CC, run back to 6, then hard run to park.

Graduated pace run to Garber for LBCs and American Hammers.

Snake run back to Club.


Never Forget

  • When: 09/11/2020
  • QIC: Morning
  • The Pax: Faulkner, Goose, Polyp, Lil Wayne, Peeping Tom, Blackdog, Plan B, Sandbagger, Gander, Corn pirate, Serena, Unicorn, Ingrown, Stickbuilt, Door knob, Pyro, Bomble, II Fingers, Morning

A strong showing of 20 on a very foggy, humid 9/11 Friday. No FNGs and off we went.


  • SSHs x30 IC
  • SGs x15 ea direction IC
  • Carrott Pickers x 15 IC
  • Abe Vigodas x 15 IC
  • Downward/upward dog
  • Standard, elbow plank x 1 min


  • Mosey to convention center
    • 9 burpees, 11 Merkins
    • Raccoon walk
    • Bulgarian split squats x 20 ea leg
    • Dips x 25
  • Mosey around back of hotel to Craven
    • 9 burpees, 11 merkins
    • Crunchy frogs x 20 IC
    • AHs x 30 IC
  • Mosey to town hall
    • 9 burpees, 11 merkins
    • Partner up
      • A: Travoltas, right side down
      • B: Bear crawl across Craven and back
      • Switch roles
      • A: Travoltas, left side down
      • B: Lung walk across Craven and back
      • Switch roles
  • Mosey to end of Pollock St
    • 9 burpees, 11 merkins
    • Partner up
      • A: Plank jacks x 50 double count
      • B: Fire hydrants – L leg
      • Switch roles
      • A: Mtn climbers x 30 double count
      • B: Fire hydrants – R leg
      • Switch roles
  • Mosey back to Union point
    • People’s chair – 5ct down the line and back
    • Balls to wall – 5ct down the line


  • 9 Burpies, 11 merkins
  • LBCs x 50

Counted, Name-a-rama.

May we never forget the significance of 9/11 and those we lost.



  • When: 09/10/2020
  • QIC: Pyro
  • The Pax: Faulkner, Goose & Pyro

3 #HIMs posted Thursday morning for the first attempt at the IronPax Challenge Week 2.

All 3 completed 440 reps, with the 43-minute timer going off during the 400m run.  Faulkner takes the top of the podium for being the furthest into his run.

Come to The Bear Saturday and give this a try!  It sucks, but you’ll be glad you did it!! Aye!

The Bear – Iron Pax Week 2, Round 2

  • WHAT: The Bear
  • WHERE: New Bern High School
  • WHEN: Saturday 9/12 - Gather 0655, Hard Start 0700, Hard Stop 0800
  • WHO: Any man or FNG

    • Join us for week 2 of Iron Pax Challenge.

      Watch the video as prep and then do the following:

      1. Text Roboto at 301-943-4558 if you’re coming so that we can be sure to have a coupon for you. We’ll bring some extras just in case you decide at 0645 to come.
      2. Be ready to work, we’ll have each exercise posted to help keep us on track.
      3. …?
      4. Profit!

      Original Greenwood Preblast if you’re interested:

      2020 IronPAX Challenge Week 2

A Birthday Beatdown

  • When: 09/09/2020
  • QIC: Cornfed
  • The Pax: 20 Strong!

Thanks for the 20 who posted this morning.  My arms hurt just typing this….

We started with a Blue Hawaiian lap before 36 Cotton Pickers, 36 Side Saddle Hops, 36 Mountain Climbers.  We then moseyed to Garber’s parking lot.

We got to know Garber’s parking lot well.  We started with 36 Merkens before running to the next corner.  At each corner we did an exercise – typically totaling 36 reps.  The Q blacked out for 30 minutes and lost track of exactly what exercises were done – but if you can think of an exercise, we likely did 36 of them.

There were a lot of Merkens, Derkens, Zurchens, Burbens, etc. – anything that ended with – ens.  We did 36 Burpees, a lot of American Hammers, squats, squats with arm press… It was truly a full body workout – oh, and we also threw in some cardio for good measure.

We ended with a 3rd set of Monkey Humpers, 8 more Burpees and 007 led by the Mayor.

A big thanks to all who came out.  I hope it was a good workout and one that will leave a good, tired feeling throughout the day.  I promise to Q again before my next birthday.


Cornfed’s Birthday Q!

  • WHAT: Bushwood
  • WHERE: New Bern Country Club
  • WHEN: Hard Start: 5:30 AM Hard Stop: 6:15 AM
  • WHO: Any man or FNG
  • WEATHER: Whatever the Weather Is, It Will Be Beautiful.
  • WHY: Look Good. Feel Good. Be Good.

    • Looking forward to seeing everyone in the morning!


The Fartlek – No Burpees and no Big Boy Sit-Ups

  • When: 09/07/20
  • QIC: Cuddy
  • The Pax: II Fingers, Plan B, Serena, Gander, Cuddy(QIC)

5 men posted on this beautiful morning to begin their Labor Day with some running and a few exercises. We started right away with….


Abe Vigoda x 10 IC, 4 CT
Michael Phelps x 10, IC, 4CT
Imperial Walkers x 10, IC, 4 CT
High Knees x 10, IC, 4CT
Butt Kickers x 10, IC, 4 CT
Downward dog calf stretches

We moseyed to Camelia Road and did 15 Merkins & 15 Squats, before continuing to the Trent Woods Office Suites. There we did 15 Werkins and 15 Sumo Squats. We followed with an Indian Run to the entrance to Bellfern for 20 Dips and 20 Box Cutters. We then made our way to Meadows Park. At the park we Lunged to end, 10 Merkins, Carioca back; then Lt. Daned to end, 10 Merkins, Carioca back.
We then ran to the entrance to the club with the faster runners looping back several times for the 6. At the entrance we did 20 Squats before AYG run to the parking lot.

Brief Stretch.

We closed with Name-O-Rama, Announcements, and a short Prayer.

We covered about 3 miles with faster group doing more with the loopbacks.

Ruck It BackBlast – Labear Day/BYOB

  • When: 09/07/2020
  • QIC: Bitcoin
  • The Pax: Doorknob, Mr. Roboto, Purdy Mouth, Bitcoin (QIC)

BYOB  = Bear Your Own Burden, Be Your Own Bear

A 4 Pax greeted the day at Union Point Park for Ruck It.  Given the temps lately, YHC was almost chilly while waiting in the Gloom.  Once assembled, Mission Statement and Disclaimer were recited.  Rucks on for:


Basically a winding route through the historic business district of downtown New Bern.  Upon each bear sighting, Pax would pause for a random exercise.  To keep everyone guessing, not even the Q knew what exercise was to be performed, nor how many reps.  Some were single count, some in cadence.  In addition to stops for bear, the Pax Bear-Crawled around the traffic circle, across the road at several points and up/down the steps at City Hall (up = easy, down = not easy).  Mix in Merkins, Irkins, Tricep Dips, Bear Hug Squats, Ruck Curls, Ruck Thrusters, Ruck Press w/ LSF, Yes & No, Burpees and perhaps others.  Upon returning to the Union Point Park entrance, we even threw in a Fartlek-like substance by Ruck-Running from entrance to Gazebo.

Was great to start the day off in this fashion.  Thanks again for the leadership opportunity.

Announcement:  Iron Pax Challenge Week 2 comin’ atcha.

Bitcoin, out!