Iron Pax Challenge Week 1 – Killer B’s

  • When: 09/05/19
  • QIC: Mr. Roboto
  • The Pax: Blue Hawaiian, Bitcoin, Kevorkian, Faulkner, Cuddy, Mr. Roboto

And killer they were. 6 Pax showed up to tackle the challenge this morning. Clear skies were already out to meet us. YHC woke up throughout the night and everytime was suprised that it wasn’t yet raining.

Working within our limitations at an AO that was well lit, cones were measured and spaced out 10 yards apart for 30 yards.

The routine was as follows:


5 Rounds for Time:

Broad jump 10 yards
10 Burpees, 10 BonnieBlairs (count each leg), 10 BigBoi SitUps
Broad jump 10 yards
10 Burpees, 10 BonnieBlairs (count each leg), 10 BigBoi SitUps
Broad jump 10 yards
10 Burpees, 10 BonnieBlairs (count each leg), 10 BigBoi SitUps
*Bearcrawl 30 yards back to “Starting Line”

Rinse and Repeat.

Enter score here:

Here were the times for today.

PAX Time
Mr. Roboto 31:02
Bitcoin 31:16
Faulkner 33:15
Blue Hawaiian 36:03
Cuddy 37:00
Kevorkian 41:26

Seriously good push from the Pax today. 60% of us were RESPECT. YHC expects all will sleep soundly through Dorian this evening.

The word is that next week will include Cinder Blocks.


GrowRuck 17 (Quicksand), November 15-17, 2019 in Pinehurst/Southern Pines, NC. Looking for at least 5 pax to participate.

  • Open to all at no charge is the Friday evening 2nd F and the workout and Grow School on Saturday morning.
  • GORUCK tough starts Saturday afternoon through Sunday morning.

NO POINT TOMORROW! Stay home, stay safe.

Mr. Roboto
ども ありがと

Under the Radar / Black Ops – Iron Pax Challenge Week 0

  • When: 08/29/19
  • QIC: Mr. Roboto
  • The Pax: Faulkner, McRib, Kevorkian, Plan B, Bitcoin, Cuddy, Mr. Roboto (QIC)

7 men came to YHC’s house this morning to kick off New Bern’s participation in the Iron Pax Challenge. After a quick explanation of how it all works, Pax had a quick warmarama.

  • Bend over and pick stuffs x8 IC
  • Boxer Skip Jump Ropes x10 IC
  • Windmills x10 IC
  • Sungods x10 IC forward then backward

Week 0 workout commenced. 6 rounds of the following for time to complete.

  1. 24 Squats
  2. 24 Merkins
  3. 24 Walking Lunge Steps (count right leg only)
  4. 400 meter run (measured, not estimated) – YHC had two glowing cones set out to denote starting point and turnaround point totaling 400 meters.

This very simple workout routine was really quite tough, at least for everyone but Kevorkian and Plan B, who totally crushed it. Well done by everyone.

Below are the times for your submission, which can be done here:

If you haven’t registered yet, give it about 15 mintues for the submission for to poulate with your name so that you can submit your time.

PAX Time
Plan B 27:00
Kevorkian 28:06
Bitcoin 30:24
Cuddy 31:06
Mr. Roboto 31:10
McRib 31:29
Faulkner 32:29

Truly, thanks for coming out this morning and coming to my house no less. YHC would certainly not have performed as well without everyone else there this morning pushing alongside.

Remember to submit your score by Saturday, August 31 11:59:59 PM. Again, it won’t count towards your final score, but it’s a good trial run to learn how to do it.


Mr. Roboto

Black Ops Variation

  • WHAT: Black Ops
  • WHERE: 604 Pearson Circle
  • WHEN: Thursday, August 29. Gather 0525; Hard start 0530
  • WHO: Any man or FNG
  • WEATHER: Warm

    • Let’s join Mr. Roboto for the Iron Pax Challenge. 604 Pearson Circle, gather at 0525 tomorrow.

UTR Preblast – 2019 Iron PAX Challenge Week 0

  • WHAT: Under the Radar - Week 0 of the Iron Pax Challenge
  • WHERE: 604 Pearson Cir (Google Maps:
  • WHEN: Thursday, 8/29 - Gather 0525, Hard Start 0530, Hard Stop when the 6 finishes - Shouldn't be more than 30-40 minutes.
  • WHO: Any man or FNG
  • WEATHER: Dorian is still a few days off, so it will be nice and dry-ish
  • WHY: Like McRib said, to push each other to get better. And I'm not trying to steal from Black Ops, but this is more fun.
  • PREVIEW: 24 Squats, 24 Merkins, 24 Walking Lunge Steps (count right leg only), 400 meter run (measured, not estimated), 6 Rounds for Time

    • Since Black Ops is now an official AO, I’m coining “Under the Radar” as the new non-sactioned workout. We’ll kick it off with Week 0 of the 2019 Iron PAX Challenge. You don’t have to be registered for the challenge to participate, but if you come, why not register. If you have no intention of registering, still come anyway. YHC will need a little push from friends to post his best score. Week 0 doesn’t officially count towards the score, but it’s great starting point.

      As of this morning, there are 2,636 Pax representing 103 regions. Alleviate your FOMO early on and register now. McRib and Roboto are official. Pony up and sign up.

      It wasn’t officially mentioned in the Bushwood Backblast but YHC is sure it was mentioned in COT anyhow, right McRib?

      Anyhow, I’m hosting the workout at my house since I’m out with a case of WOT (Wife Outta Town) and I got 2.0s that I can’t leave alone.

      To be clear, YHC doesn’t expect to win the Iron Pax Challenge. You’re welcome to have similar or far different expections, but don’t let expectations of not winning keep you from participating since that’s not what it’s about.

      Here’s the official Iron Pax Challenge Preblast from F3 Greenwood. I’ve got the 400M measured out.

      2019 Iron PAX Challenge Week 0


      Register and submit scores/times here:


      Mr. Roboto

And I Started Running…Backblast

  • When: 08/12/19
  • QIC: Sandbagger
  • The Pax: Gander, Peeping Tom, Kevorkian, Plan B, Unicorn, Lil Wayne, Oz, Winthorpe, Cuddy, and Sputnik

Good work from 11 men at Fartlek this AM! According to Dr. Kevorkian, we put in about 4 miles of work. Here’s how it went down.


Modified Blue Hawaiian lap (out NBGCC entrance > right on Country Club Rd. to 17th hole cart path > up 18th hole > back to the parking lot).

A few leg stretches while YHC provided a quick overview of the morning’s events.

The Thang:

Sprint length of NBGCC entrance > right on CC Road – mosey to 17th hold cart path > 80% to the bridge on 18th hole, i.e., the “loop.”

At the bottom of 18th hole cart path –

Round 1: 8 Hill Sprints > mosey to wall > 8 Derkins

Run the loop again…

Round 2: 6 Hill Sprints > mosey to wall > 6 Dips

Run the loop again…

Round 3: 4 Hill Sprints > mosey to wall > 4 Sumo Squats

Run the loop again…

Round 4: 2 Hill Sprints > mosey to wall > 2 Burpees


Circled up in the parking lot and…did one more sprint – (Mosey out NBGCC entrance, touch CC Road, and full gas back to the parking lot)

3 big gulps of air with arms raised and we called it a day.

No announcements. Closed out in prayer. Hope to see some of you and your 2.0’s at Dad’s Camp this weekend!

Always an honor to lead this group.

YHC, Sandbagger


  • When: 08/10/19
  • QIC: Gander
  • The Pax: Plan B, Double Dipper, Little Dipper, II Fingers, Black Dog, Sandbagger, Peeping Tom, Cuddy, Blue Hawaiian, Morning, HoneyWagon, 420

A strong pax of 12 and a 2.0 posted this beautiful, humid morning to get their day right. This was my first back-to-back Q – so I was a bit concerned about getting up for it this am. However, as the pax rolled up, the motivation kicked in. Just a few had read the preblast and knew to bring a basket, volley or soccer ball – luckily we had just enough as several pax brought extras. No FNGs, so we jumped straight into:


  • Sun Gods 4CICx10, reverso
  • Downward Dog
  • SSH 4CICx20
  • Mountain Man Poopers 4CICx10
  • Imperial Stormkickers 4CICx10

The Thang

We started off with an Indian running from the front parking lot to the student parking lot and back to the front entrance steps.

At the front steps we partnered up for Coyote Uglys (wheel barrow walk up the steps with a merkin at each step, spin & return down with a merkin at each step). Flapjack, rinse & repeat.

We ambled to the low wall by the steps and proceeded to do 50 Push-Aways. Standing facing wall, fall forward to catch yourself, do an irkin and explode back off the wall to push yourself into a standing position.

We then moseyed to the band practice field where we lined up the coupons (basket, volley or soccer balls) at one line and full size cinder blocks 20 yds away. We did the following:

  • Squat Presses 2:00 min OYO AMRAP
  • Lunge Walk to second line
  • Ball Passes (ball between your feet, raise legs & arms and pass ball to hands and back down with arms & legs not touching the ground) 2:00 min AMRAP
  • Meander back to first line
  • Curls 2:00 min OYO AMRAP
  • Lt. Dan to second line
  • Pickle Pointers with feet on the coupon 2:00 min OYO AMRAP
  • Meander to my truck for a water break
  • Return to first line and partner back up for Bear Brawl (Bear Crawl with partner A in front pushing back on partner B’s shoulders or back to provide resistance) 20 yds; flapjack; rinse & repeat
  • Squat Presses 30x OYO
  • Lunge Walk to second line
  • Ball Passes audible to 20x OYO
  • Meander back to first line
  • Curls 30x OYO
  • Lt. Dan to second line
  • Pickle Pointers 20x OYO (memory is fuzzy here – gassing out)

We returned the coupons to my truck and did an extremely slow mosey back to the front of the school for:


  • American Hammers 4CICx20
  • LSF 4CICx20
  • LBCs SCIC OMUx30

I believe this captures most of the workout – it seemed much harder and taxing than it actually sounds. I was completely gassed – stopped 5 min early.

Despite the afternoon storm, several pax celebrated Double Dipper’s 2.0 birthday party – really glad to have you in the F3 community.

YHC closed in prayer. As always, thank you for the opportunity to lead!



Run around and do stuff…

  • WHAT: The Bear
  • WHERE: New Bern High School - Front Parking Lot
  • WHEN: Sat. 8/10/19 gather 6:45; hard start 7:00; hard stop 8:00; breakfast to follow
  • WHO: Any man or FNG
  • WEATHER: 74 degrees & 89% humidity!!!
  • WHY: To get our day started
  • PREVIEW: Bring a basket, soccer or volley ball. Maybe an extra one or two for those who probably have not read this far.


  • QIC: Gander
  • The Pax: Pyro, DoorKnob, BitCoin, Stye, Tree Frog, Blue Hawaiian, Plan B, Faulkner, Black Dog, Bubble Guts, Morning, StickBuilt, Unicorn, Oz

A pax of 15 posted this am to get their day started with the F3 family down by the river. I sure do miss Matt Foley.

Apparently, a healthy dose of beans and fiber were on the Thursday night menu. No FNGs, so we got started:


  • SSH 4CICx16
  • Imperial Squat Walkers 4CICx10
  • Sun Gods 4CICx10, reverso
  • Baseball Stretches
  • Downward Dog

The Thang

We moseyed from the flagpoles to the traffic circle field where the pylon-discy-marker-thingys were placed to created our workout parameters of a middle PDMT and 4 outer PDMTs that created a large rectangle. We circled around the middle PDMT and followed this sequence of exercises. After each exercise sequence, we moved around the four outer PDMTs by always facing the river which meant forward run, right defensive slide, backward run, left defensive slide.

  • Guantanamo, reverso
  • Mosey around cones
  • Suzanne Somers 4CICx30, flapjack
  • AYG around cones
  • Wave of Merkins – count up to 5
  • Mosey around cones
  • Wave of Merkins – count up to 5 – I think we almost got it right on this try
  • AYG around cones
  • Circle Burps
  • Mosey around cones
  • Aiken Legs – 20 squats, 20 squat jumps, 20 lunges, 20 Iron Mikes
  • AYG around cones

We then moved to the end PDMTs and split into 2 lines for an Inch Bear Crawled to the far end PDMTs. Then we Inch Crawl Beared back to starting point. One more lap around the cones. Mosey back to the flagpoles.

*** Side note: I cut the plan short by 3 cycles due to timing – Fire Drill, Global Warming & Circle of Leg Raises (Mirror of the Circle of Merkins). Amazing how when one Q’s, you run out of time. But some days, you wonder why the Q is still going at 2 hours… or at least it seems.


  • LBCs SCICx30 OMU
  • LSF 4CICx10? – lost count as I was focused on BitCoin’s energetic counting
  • Dolly 4CICx10?

No announcements. YHC closed with the Lord’s Prayer.

After COT, I took the time to take the photo posted above. I also had the thought that we are probably blessed to have the most unique and beautiful AO in all of NC. I don’t want to sound boastful, just recognizing what is offered to us each day.

Thank you for the opportunity to lead!



No Gifts Please

  • When: 07/27/19
  • QIC: Goose
  • The Pax: Double Dipper, Little Dipper, Stye, Tree Frog, Gander, Door Knob, Chuck Wagon, Black Dog, Plan B and Goose (QIC)

8 Men and a couple of 2.0’s gathered on this “cool” July morning for a Goose Birthday Q. We welcomed a new guy (Not an FNG) Chuck Wagon from Charlotte Area. He just moved to town to be our new ROTC instructor at NBHS. Without a good story about his nickname we got started…


SSH x49 IC

C.Pickers x10 IC

Sun Gods x10 IC (forward and reverse)

Imperial Walkers x10 IC

Downward Dog Calf Stretches OYO




PAX enthusiastically moseyed to the practice field wall.

Timer set to :49 sec for each exercise:

-Peoples’ Chair

-Balls to Wall (BTW)

-Peoples’ Chair w/ OH Presses

-BTW w/ alternating shoulder taps


Moseyed to practice field infield for more :49 sec timer led exercises:

-Low to High Planks x49sec

-Burpees x10 OYO

-Low Slow Flutter x49sec

-Merkins x15

-Nolan Ryans (L and R) x49sec

-Mt. Climbers x49sec

Rinse And Repeat


Mosey back to the practice field wall.

-Peoples’ Chair x49sec

-BTW x49sec


Mosey to Student Parking Lot.

-American Hammers x7 IC

-AYG Run to next corner

-LBC’s x7 IC

-Backward Run to next corner

-Heel Touches x7 IC

– AYG Run to next corner

-Low Slow Flutter x7 IC

-Backward Run to next corner

-Burpees x10 OYO

-AYG Run with a partner to next corner

-American Hammers x7 IC

-Backward Run with a partner to next corner

-Burpees x10 OYO

-Backward Run to next corner


Mosey to Wasp Nest steps and wall

-Calf Raises 50CT OYO

-Peoples’ Chair x49sec

-Burpees x9 OYO (Total 49)


Mosey to front of school.




Chuck Wagon led Wipers x10 IC and some other ab exercises. Thank you for the assist.




Name-A-Rama, announcements and a short prayer. Hard Stop 0800. Thank you PAX for coming out to “celebrate” Q’s 49th. Welcome Chuck Wagon.