Shake Weights

  • Tuesday, Feb 23, 2021
  • 0530-0615
  • 36.088582, -79.833101
  • 32 °F, 86% humidity

Pax

Bushwood, Stinky Cheese (RESPECT!), Huffy(RESPECT!), Slur, Radiator (RESPECT!), Sparta, Boy Wonder, CJ, Don’t Cha Know (RESPECT!), Drifter, Bodett, Poehler, 3-Card Monty, Mall Cop, Gecko, Good Hands, Snooki (RESPECT!), Earhart, Paula Deen, Fannie, Backdraft, Frosty, Tommy Boy

QiC

Tommy Boy

Surely, YHC cannot be the only one… each time I start to think about Qing, the universe finds a way to plug me back in. This time, it happened to be that Poehler is on the IR and reached out for a favor. When Poehler asks, you simply reply with an, “O-K-P-O-E-H-L-E-R.”

Smash cut to the Friendly Center’s subterranian port-a-john where 23 Pax gathered for a weights & running workout.

Mission Statement dispensed, the #CoreValues reviewed, and we… are… OFF!

Warm-A-Rama

  • Mosey one lap around the outer rim of the deck
  • SSH x 20 IC
  • Unwind mosey one lap around the outer rim of the deck
  • Copperhead Squats x 15 IC
  • SSH x 15 IC
  • Mosey one lap around the outer rim of the deck
  • String Rippers x 10 IC
  • Copperhead Squats x 10 IC
  • SSH x 10 IC

With the joints properly lubed, it was time for the weights portion of our morning. Lining up at one end of the deck with our dumbbells in hand, we assumed a plank position. Renegade Row returning your dumbbell slightly further out in front of you. Rinse & repeat 5 reps per arm as you slowly walk your way forward. This, gentlemen, is the #DumbbellDeathMarch and a staple in:

The Thang

  • Dumbbell Death March to Station #1
  • 40 seconds @ 100%, 20 seconds of rest:
    • Thrusters
    • Sprinter Lunge
    • Tricep Extension
    • Floor-to-Fly
  • Dumbbell Death March to Station #1
  • 40 seconds @ 100%, 20 seconds of rest:
    • Crush Press
    • Get-up Sit-Up
    • Goblet Squat
    • Alternating Halos
  • Dumbbell Death March to Station #1
  • 40 seconds @ 100%, 20 seconds of rest:
    • Dumbbell Snatch
    • Farmer’s Carry (walk out 20 seconds, switch hands, walk back)
    • Low Slow Flutter (weights overhead)
    • Skull Crushers (lie down, weights overhead, slowly lower them straight our behind your head)
  • Final Dumbbell Death March for 30 ft.

Grab your gear & retrun to the shovel flag for:

6MoM

  • Captain Therkin x 10 rounds (crowd pleaser)

RECOVER!

Moleskine

  • To the Pax– it did me good to be with you this morning; there was just something about it that I hadnt felt in awhile. Tclaps for coming out and giving it 100%

Announcements

  • Saturday, 2/27 @ 0900 – #FinishTheRun (in memory of Ahmaud Arbery) Sign upfor the F3 Greensboro Team HERE
  • Saturday, 2/27 @ 0900 – Urban Garden Initiative – we need hands to erect (haha) a new Greenhouse in one of our city’s food deserts. Email Tommy Boy ASAP @ phunnyhaha@gmail.com.
    • Location: 1330 Ashe St.
    • What to bring: gloves, a-fram ladder, shovel, power drill/driver, or… just yourself and a great attitude.

Circle Of Trust

A reminder… one I think we need daily (sometimes hour by hour). You are all that you are. You are on this planet, at this time, equipped with everything you need; no more, no less. Stop telling yourself otherwise. Stop wasting your time wishing, “if only…” and start getting to work on the life you are meant to be living. Be of service to others (AKA: love one another) without seeking a thing in return. You’ll find that the answer is closer than you think.

Grace & Peace,

Tommy Boy