Shake Weight

  • Tuesday July, 23, 2019
  • 0530 – 0615
  • 72º F, 97% humidity, 100% awesome

Pulling into the AO I encountered the impressive sight of EC Ruckers, EC Runners, and early risers stretching and getting ready for this morning’s dose of the DRP. (With a new O2 Fitness facility opening soon within sight of this AO, I couldn’t help but wonder how many of our brothers might very well be searching for the right thing, in the wrong place, perhaps we’ll make a future recon mission to rescue them from the fern). The numbers grew as the clock moved towards 0530 – its great what the rain will drive in – with brothers coming in hot right at 0530, it began with:


Don’t Cha Know (RESPECT), Wojo, Frosty, Bushwood, Guiding Light, Spackler (RESPECT), Shocker (RESPECT), Tea Party (RESPECT), Udders, Radiator (RESPECT), Phoenix, (RESPECT), Double Check, Poehler, Mall Cop, Daisy, Bed Bug, Earhart, Bruce Lee – QIC

No FNGs braved the gloom with us this morning. With that, the disclaimer was dispensed to this salty group of veterans and the mission of F3 was affirmed. We then launched with a mosey around the P1 level of the parking deck and circled up for:

The Warm-A-Rama

  • Sun Gods x 15 IC, Chinooks x 15 IC, Moroccan Night Clubs x15 IC, Sun Gods (reverse) x 15 IC
  • Toy Soldiers x 15 IC
  • String Rippers x 15 IC
  • Mountain Climbers x 15 IC
  • Plank Jacks x 15 IC
  • Merkins x 15

With muscle groups sufficiently warmed the Pax formed a circle with their weights in hand for:

The Thang

I told Mall Cop (site Q) last night that with the pending weather I was making a few modifications as a weather plan. The more I thought about it, the AO for Shake Weight is a weather plan…so I’ll just store the other ideas for a future-Q. Anyways, here’s how it went down.

YHC had assembled 11 exercises that would engage all muscle groups and the Pax would work through them in a Tabata style workout: 40 seconds of work, followed by 15 seconds to recover. The exercises were:

  • Bent Rows
  • Curls
  • Sumo Squats
  • Upright Rows
  • Chest Blasters
  • Chest Circles – Right
  • Chest Circles – Left
  • Overhead Press
  • Overhead Squat
  • Triceps Extension
  • Back Extension

Following the first circuit, the Pax moseyed around the parking lot and formed a plank

YHC then issued the challenge based on the wise old adage about walking in another’s shoes. For us this looked like completing a circuit using another’s weights (bearing one another’s burdens). Therefore, the Pax plank walked three sets of weights to their right and prepared for round 2 using new/different/someone else’s weights. Don’t Cha Know, not sure if I should give you TClaps or Cobains (probably both), since you ended up with Mall Cops dumbbells.

A second round of the Tabata was completed and the Pax could recover, just in time for:


  • LSF x 20 IC
  • Low Dolly x 20 IC
  • Bridge Plank 2 x 10 count
  • Crab Cakes x 20 IC
  • American Hammer x 20 IC



TAPS for:

  • Earhart – work colleague was killed in an accident, leaving a 1 yr old and 5 yr old; makes us mindful of fragility of life and how we can support those around us

TClaps for:

  • Bed Bug! It was great to see you out here this morning.
  • Phoenix – Snowflake and Sacked for coordinating the Camping/Hike trip (and to you too Phoenix for the low country boil!); encourage the Pax to take part in these fellowship opportunities


  • 3rdF @ Search @0630
  • Coffeteria @ Caribou @0630

YHC took us out – with prayers for what was shared from the Pax and to be mindful of how we might bear one another’s burdens.



Bed Bug and Wojo – as has been stated, it was great to see you out here this am Bed Bug – even getting some EC work in, and Wojo it was awesome to see you alongside your brother step by step.

Mall Cop and Double Check – way to get the EC miles in, making the most of the parking decks shelter from the storm

Guiding Light, Phoenix, Don’t Cha Know – awesome to pull into the AO this morning and see the reflectors from your Rucksacks glowing in the distance. Way to get those miles in.