Shake Weights

  • Tuesday, December 11, 2018
  • 0630-0715
  • 36.088687, -79.833119
  • 25 °F, 86% humidity


Bed Bug, Xerox (RESPECT!), Spackler (RESPECT!), Drizzle (RESPECT!), LYnda, Schnitzel (RESPEKT!), Wojo, 3-for-1, Expired (RESPECT!), Bird’s Nest, Bodett, Butt Fumble, INXS, Bones, Sacked (RESPECT!), Simone, Matlock, Everest (RESPECT!), Etch A Sketch, Phoenix, Snooki (RESPECT!), Poehler, Tommy Boy


Poehler & Tommy Boy

After assessing the forecast, road conditions and driving capabilities of the greater Natville Pax, it was determined that an impromptu Convergence at Shake Weights made the most sense. At least, as much sense as driving in icy conditions, in the dark at 0615 could possibly make.

After an attempt to call the Pax to order was met with relentless #mumblechatter, YHC realized that it was going to be “one of those types of days” and got right to work. One lap around the inner circle of the deck and straight into:


  • SSH x 20 IC
  • Copperhead Squats x 20 IC
  • Mountain Climbers (Speedy Gonzales) x 20 IC
  • Peter Parkers x 15 IC > Archer Merkins x 5 IC (#crowdpleaser)
  • String Rippers x 10 IC

The torch was then passed to Poehler for:

The Thang

Three-Man Grinder: coupons at both ends + merkin varieties at the halfway point = good times

Your festive playlist can be found HERE

Station 1

  • Low Slow Flutter with block held overhead
  • Cusack w/ block 
  • Calf raises with block
  • WWI sit-up with Block
  • Bent Row (not String Ripper)
  • Lunge with block
  • Mike Tyson (if no curb then merkin on block)
  • Plank on block
  • Diamond Push Ups on block
  • Clean and Press with block

Station 2

  • Jack Webbs
  • Upright Row
  • Squats with Block
  • Bench Press with Block
  • Squat with Curls, use wall for support if needed
  • Straight Arm Lift
  • Block Swing (like Kbell swing)
  • Overhead Press
  • Skull crusher (tricep) w/block
  • Curls

Merkins In ‘da Middle

  • Merkins x 10
  • Ranger Merkins x 10
  • Werkins x 10
  • Diamond Merkins x 10
  • Carolina Dry Docks x 10
  • Copperhead Merkins x 10
  • Alt. Shoulder Taps x 10
  • Spiderman Merkins x 10
  • Knerkins x 10
  • Archer Merkins x 10

Omaha called for time. Quick clean up and regroup at the #shovelflag for:


  • The Dirty Thirty
  • Leg Crunches x 30 IC
  • Homer to Marge (Speedy Gonzales) x 30 IC
  • Seated Freddy Mercuries x 30 (NOT! YHC could only make it to 15 IC)
  • American Hammers x 30 IC

As the Pax shared on the Twittah, #mumblechatter reached quite a crescendo. Although, no one could understand what was actually said due to the smothering echo effect of the dungeon. Great work, men. STRONG finish!


  • The inaugural B3 Sleigh Ruck supporting Toys for Tots is this Saturday, 1200 from the Cornwallis’s Nightmare #shovelflag locale.
  • Matlock is recruiting for the Rugged Maniac event on May 18th. Sign up HERE


  • #tclaps to the Pax that gave ELO a run for their money with a rousing rendition of “Don’t Bring Me Down.” That alone was worth the beatdown.


For many, the holidays are a time of joyful celebration. Yet for others, a time of hidden sadness. Sad Clown Syndrome is rampant. Our life is meant to be a beautiful tapestry, yet the tragedy of the Sad Clown is that they only see their tapestry from the back (with all the ragged threads and muddy colors). So take a moment this season and reflect another’s tapestry. Let them catch a glimpse of the true beauty that would be revealed if they could see the entire pattern on the other side (as the Sky Q does).

Grace & peace,

Tommy Boy