IronPax Week 1 – Monday

by | Sep 5, 2022 | Back Blasts

QIC: Hitchhiker
PAX POSTED: Apnea, Waterboy, Chowdah, Belding, Smoggy, Seltzer, Ladron, DBA

Care Bear Squared

  • Format
    • AMRAP for 45 minutes
  • Set-Up
    • Make a 25 yard square like picture below.

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  • You might need to make multiple if you have a lot of guys. We recommend no more than 5 PAX per square.
  • Or start in opposite corners.

The Thang

  • Starting at cone 1 and bearcrawl to cone 2 and perform 25 air squats.
  • After the squats, bearcrawl to the left to cone 3 and perform 25 merkins.
  • After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy sit-ups.
  • After the big boy situps, bearcrawl to the right to cone 1 and perform 25 burpees.

Modified Version of Care Bear Squared

  • Change the reps of the exercises to 15 or 20
  • Always front bearcrawl between the cones
  • Use other modes of transportation between cones:
  • Mosey
  • Side Shuffle
  • Carioca
  • Backpedal
  • Lunge walk
  • Normal merkin modifications
  • Modify big boy sit-ups for LBCs or other ab exercise
  • Modify burpees to flying squirrels


  • Total reps for 45 minutes of the exercises
  • Each complete trip is 100 reps



9/24 – 2ndF opportunity!


Prayers for Waterboy’s family as they mourn the passing of his uncle. Prayers for a safe Labor Day and extra time with your loved ones.