The Bear – IronPax Week 4 Round 2 – Murder Bunnies are in your future!

  • WHAT: The Bear
  • WHERE: New Bern High School
  • WHEN: 09/26 - Gather 0655, Hard Start 0700, Stop when finished.
  • WHO: Any man or FNG
  • WEATHER: Hopefully you'll only get your shoes wet.
  • WHY: Because you need hard stuff in your life.


    • Last week of Iron Pax Challenge, and of course it once again involves a cinder block. Finish Strong or come check it out for the first time. Check out the video for exercise demos.

      1 Round For Time

      10 Burpee Block Jump Overs (BBJO)
      Murder Bunny 25yds
      25 Thruster
      Return to the goal line with your block

      10 Burpee Block Jump Overs (BBJO)
      Murder Bunny 50yds
      50 Alternating block merkins
      Return to the goal line with your block

      10 Burpee Block Jump Overs (BBJO)
      Murder Bunny 75yds
      75 Curl Presses
      Return to the goal line with your block

      10 Burpee Block Jump Overs (BBJO)
      Murder Bunny 100yds
      100 Block Windshield Wipers
      Return to the goal line with your block
      10 Burpee Block Jump Overs (BBJO)

IRONPAX CHALLENGE WEEK #4, ROUND 1- MURDER BUNNIES

  • WHAT: IronPax Challenge 2020- Week 4
  • WHERE: Union Point Park
  • WHEN: Gather *0520* to Assist with Setup, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 57F and cloudy
  • WHY: Close out the IronPax challenge strong.


    • 2020 IronPAX Challenge Week 4 Murder Bunnies

      See video embedded in the post.

      Meet at 0520 hours to set up the course at Union Point Park, the Trent River field next to the Gazebo.

      Text me (252-670-6023) if joining.

      ***BRING YOUR OWN COUPON (aka Cinderblock- 35-pound weight minimum is the goal)***

       

      THE THANG:   1 Round For Time

      10 Burpee Block Jump Overs (BBJO)
      Murder Bunny 25yds
      25 Thruster
      Return to the goal line with your block

      10 Burpee Block Jump Overs (BBJO)
      Murder Bunny 50yds
      50 Alternating block merkins
      Return to the goal line with your block

      10 Burpee Block Jump Overs (BBJO)
      Murder Bunny 75yds
      75 Curl Presses
      Return to the goal line with your block

      10 Burpee Block Jump Overs (BBJO)
      Murder Bunny 100yds
      100 Block Windshield Wipers
      Return to the goal line with your block
      10 Burpee Block Jump Overs (BBJO)

      Standard for the Block Windshield Wipers:
      Sitting in the American Hammer position. Place block vertical (tall ways) directly in front of you. Starting with feet together on one side of the block, raise your feet over the block and touch your heels on the ground. That’s 1 rep. Back and forth each heel tap is a rep. Torso needs to be at approx 45deg angle from ground, knees bent, hands can brace ground or float in the air.

      Standard for the Alternating Block Merkins:
      Start with left hand on the block, right hand on the ground, perform 1 merkin. Then switch hands, right hand on the block and left hand on the ground and perform one merkin. Together it is 1 rep. 50 reps ultimately you’re doing 100 merkins.

      Standard for the Murder Bunnies:
      Stand with feet slightly more than shoulder width apart with block longways between them. Bend over and grab the block, lift it a few inches off the ground and move it fwd until you can’t reach. Then, put the block down, transition your weight to the block(thru your hands) and hop (think burpee) your feet back to where they are on either side of the block.

      Standard for the Burpee Block Jump Overs:
      Starting beside the block, perform a burpee, then jump (left or right) over the block. This equals 1 rep. Flapjack left and right over the block for 10 reps.

      Standard for the Curl Press:
      Start holding the block in the down position directly in front of your waist. Curl the block to your chest. At the top of the curl, transition to an Overhead Press. Press the block vertical until your arms are fully extended with your head between your arms. Once at the top, lower the block to the top of the curl and then back to the starting position.

       

The Bear – Iron Pax Week 3, Round 2

  • WHAT: The Bear
  • WHERE: New Bern High School
  • WHEN: Sat 9/19 - Gather 0655, Hard Start 0700, Stop when done.
  • WHO: Any man or FNG
  • WEATHER: Cool and on the drier side


    • No blocks this time! Just Merkins, Squats, and some Running. Meet in the usual spot and then we’ll head to the track.

      Original Preblast:
      f3greenwood.com/2020/09/13/2020-ironpax-challenge-week-3-keep-it-simple-stupid/

      Run 400m
      100 merkins
      Run 400m
      90 squats
      Run 400m
      80 merkins
      Run 400m
      70 squats
      Run 400m
      60 merkins
      Run 400m
      50 squats
      Run 400m
      40 merkins
      Run 400m
      30 squats
      Run 400m
      20 merkins
      Run 400m
      10 squats
      ***Run 800m***

      End

      Total work is 3 miles of running, 300 merkins, and 250 squats.

Casino Games, Part 2

  • WHAT: The Fartlek
  • WHERE: NBGCC
  • WHEN: Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Wear a Pumpkin-Spice Scented Sweater! High 50s to Low 60s
  • WHY: If I sign up, I'll actually post on a Monday
  • PREVIEW: Oz deserves a break from Q'ing

CASINO GAMES

  • WHAT: The Point
  • WHERE: Union Point Park
  • WHEN: Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 74, probs wet
  • WHY: Why not?
  • PREVIEW: Weather-directed randomized exercise opportunities...

IRONPAX CHALLENGE WEEK #3, ROUND 1- Keep It Simple Stupid (KISS)

  • WHAT: IronPax Challenge 2020- Week 3
  • WHERE: The Point
  • WHEN: Gather 0525, Hard Start 0530, Soft Stop 0615 (or when finished)
  • WHO: Any man or FNG
  • WEATHER: Well...73F with 70% chance of Thunderstorms.
  • WHY: Participating in the IronPax Challenge is good for you.


    • 2020 IronPAX Challenge Week 3 – Keep it Simple Stupid

       

      Here’s the video, but do you need it?  This is running, Merkins, and Squats.  https://youtu.be/tu0mxFcS1PA

       

      K.I.S.S. (Keep it Simple Stupid)

      Set Up:
      You need 400m measured that starts and ends at same spot.   (Pyro will mark this out with cones on the pavement)
      All work will be performed at that spot.

      Scoring:
      Total time to complete the workout below.

      The time begins with the start of the first 400m run and ends at the conclusion of the 800m run.  (See *** below)

      The THANG:

      Start

      Run 400m
      100 merkins
      Run 400m
      90 squats
      Run 400m
      80 merkins
      Run 400m
      70 squats
      Run 400m
      60 merkins
      Run 400m
      50 squats
      Run 400m
      40 merkins
      Run 400m
      30 squats
      Run 400m
      20 merkins
      Run 400m
      10 squats
      ***Run 800m***

      End

      Total work is 3 miles of running, 300 merkins, and 250 squats.

      Exercise Standards:
      *Run – Run as fast as you can. One ice cream New Balance in front of the other.
      *Merkin –  Body in straight line at all times.  Chest to ground, arms fully extended at top.
      *Squat – Weight on heels.  Squats need to be parallel or below.  Chest facing forward.  Clear hips at the top (stand straight up).  No hands on knees.

Strollin’

  • WHAT: Ruck It
  • WHERE: Union Point Park
  • WHEN: Gather 0525 Hard start 0530
  • WHO: Any man or FNG
  • WEATHER: Not sure—my app doesn’t give me that level of detail this far away. Hopefully it’s nice weather for a stroll!
  • WHY: Because it’s my first Q, rucking is fun, and the third F matters too.
  • PREVIEW: Good time to try rucking, and a stroll may be just what you need after Saturday’s beat down.


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