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)

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.

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

The Bear – Inspector’s Gadget v2

  • When: 09/05/2020
  • QIC: Mr. Roboto
  • The Pax: Cuddy, McRib, Plan B, Gremlin (FNG), Purdy Mouth, Doorknob, Black Dog, Winthorpe, Double Dipper, Peeping Tom, Mr. Roboto


10, no 11! came out for some punishment, some of whom were unsuspecting of it. Mission and disclaimer, and apologies to our FNG for what he was about to experience, we jumped into a little Warm-a-rama:

Mosey around the front circle
Sun Gods x10 forward, x11? reverse
Carrot Pickers x10
Imperial Walkers x10

The Thang:

AX Challenge Week 1
Inspector’s Gadget

EMOM (called by app)- 3 burpees

3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)

Timer was accompanied by a some music which hopefully covered all tastes.

Register and submit times here: https://f3greenwood.com/ironpax-form/

No time or energy for Mary. Enjoy the long weekend.

The Bear – IronPax Week 1 Round 2

  • WHAT: The Bear
  • WHERE: New Bern High School
  • WHEN: Sat 9/5 - Gather 0655, Hard Start 0700, Hard Stop 0800 (Soft Stop - when you're done with the Challenge)
  • WHO: Any man or FNG - Modify if necessary, it's you vs. you
  • WEATHER: 70 and humid
  • PREVIEW: Inspector's Gadget


    • I’ll have the EMOM timer, I suggest you bring your own watch so that you can record your own time accurately. If you did it on Thursday but didn’t enter your time yet, you can work for a better time. Or even if you did enter your time already, please come anyway and push the rest of us. I’ll probably bring some music, too!

      Video showing this week’s exercises. I suggest you watch, but I’ll go over it in the AM.

       

      And here’s the link to the original preblast if you’re interested. There’s a few more details about the proper way to perform the exercises.

      2020 IronPAX Challenge Week 1

The Bear BB – looking at my Gucci it’s about that time……

  • When: 08/21/20
  • QIC: McRib
  • The Pax: Peeping Tom, Cuddy, Mr. Roboto, Unicorn, Double Dipper, Little Dipper, Plan B, Doorknob, Polyp, Black Dog, Baguette (ENC-Washington), Ratched (ENC-Washington), McRib (QIC)


YHC has been a LTO lately, so it’s about that time to get going again.  Great to see 12 (including 2 from ENC-Washington) post for the Bear this past Saturday.  We ended up winded and wet, here’s how it went:

Warm-O-Rama

  • Helicopters IC X 10
  • Cotton Pickers IC X 10
  • Michael Phelps IC X 10
  • Imperial Walkers IC X 10
  • Downward dog into Vajrasana with Sun Gods F/R IC X 10

Thang

In field right in front of school using trees as cones, we partnered up for some running/bear crawling and exercises, flap jacking after each…..

  • Partner A: Suicide with sprint at end                   Partner B: 40 Wide Merkins
  • Partner A: Bear crawl to 4th tree, sprint back   Partner B: 40 Merkins
  • Partner A: Suicide with sprint at end                   Partner B: 40 Diamond Merkins
  • Partner A: Bear crawl to 4th tree, sprint back   Partner B: 40 squats
  • Partner A: Suicide with sprint at end                   Partner B: 40 Sumo Squats
  • Partner A: Bear Crawl to 4th tree, sprint back  Partner B: 40 squat jumps

Mosey around school to pull up bar, each PAX doing AMRAP pull-ups in rotating fashion with wall sits or planks or finishing diamond merkins from field while waiting for turn.

Mosey to covered area to Cuddy calf raise station:  40 calf raises each step, then climbing merkins, 4 each step facing south (right hand/foot higher), repeat facing north (left hand/foot higher).

Sufficiently warm, we finished at the covered area with 40 box jumps, 40 Irkins, 40 Dirkins OYO in any order.  Long mosey around to shaded parking lot for

Mary

  • Heel touches IC X 40
  • Box cutters IC X 25
  • Dying cockroach IC X 15
  • American Hammers IC X 10

Announcement:  Iron Pax Challenge starts next week – more info to come.

Counted, Named, Prayed.

Great work today by all, always a pleasure to lead!  McRib out – no more of this LTO stuff.

The “Blackdog Rule”

  • When: 08/15/20
  • QIC: Double Dipper
  • The Pax: Ingrown, WinthorpE, Plan B, McRib, Polyp, Doorknob


7 men gathered at The Bear and invoked the “Blackdog Rule”–the last man to show up is the Q! C’est la vie, it was me!

Warm-o-rama:

We did some stretching, SSH, Sun-gods, high knees, butt-kickers, and karaokes before moseying to the track for:

The Thang:

One station of upper body work, one lower body, and one core with some running and a final 200m sprint at the end.

Moved to the pull-up bars for 10 pull-ups each along with wall-sit, squats, and some other things.

On to the covered area for 50 Cuddy calf-raises, 10 box-jump/irkins, Austrailian sholder taps x 3 each (BTTW w/shoulder taps), and a mess of other made-up-on-the-spot exercises that I can’t recall.

Mary:

Slow Freddie Mercurys x 15, low/slow flutters, plank dips (rotating hips to the ground), and maybe some other things.

Counted, named, and prayed. It was a pleasure to lead. Next time I’ll be early…or not.

The Bear – Dora in the Heat and Humidity

  • When: 08/01/20
  • QIC: Cuddy
  • The Pax: Peeping Tom, Unicorn, Gander, Plan B, Double Dipper, Cuddy(QIC)


6 men posted on this hot and humid morning to a very quiet NBHS. With no FNG’s we jumped right in with…

Warm-O-Rama
Sun Gods x 10 IC (Forward and Back)
Abe Vigodas x 10 IC
Quad and Pigeon Stretches
High Knees & Butt Kickers x 10 IC
Downward Dog

Thang
We Moseyed to the left side of the school taking the road. We started with 11’s (Squats and Crab Cakes) followed by 20 Step Ups and Dips. We then moseyed to the field for a half Merkin Mile (2 laps and 50 Merkins). We then picked partner for a DORA 123 with 100 WW2’s, 200 Squats, & 300 Air Presses before finishing our Merkin Mile. We then headed for the covered area where we did 100 Calf Raises & 20 Step ups and Dips.

Mary
Leg Raises x 20 IC
Low Slow Flutter x 20 IC
Various stretches

COT/BOM
We closed with a brief name-o-rama and discussion about where to have breakfast. We decided on Pete & Niki’s despite the “sausage shorting” report from Friday.

Appreciated the opportunity the lead!