Shake Weights

  • Tuesday, July 20, 2021
  • 0530 – 0615
  • 70º F and humid!


The Pax of : City Slicker (respect), CJ, Hybrid, Shocker (respect), 3 Card Monty, Robinhood,  Tommy Boy, Frosty Canary, Boy Wonder (respect), Gekko, Double Check (respect), Drifter, Fanny, Radiator (respect), Dove Tail, Akron QIC

The mission of F3 was affirmed

The Mission of F3 is to plant, grow, and serve, small workout groups for men for the invigoration of male community leadership

and the disclaimer dispensed.

With the Pax assembled we rolled out for a short mosey around the parking lot.

The Warm-A-Rama

  • Imperial Walkers x 20 IC
  • Sun Gods, Reverse,
  • Windmills x 10 IC
  • Copperhead Squats x 20
  • Plank Jacks x 15

With muscle groups warmed, we stayed put for The Thang!

The Thang

The Pax were given instructions to bring everything they had heavy for the workout and you’ll see why below!

The exercises were as follows:

  • 30 weighted walking lunges
  • 40 high pulls
  • 40 walking lunges
  • 40 overhead press
  • 30 walking lunges
  • 40 cinder/dumbbell swings


The Thang Part 2 – 8 Minute AMRAP

  • 10 Merkins
  • 15 Goblet Squats
  • 20 Thrusters


Omaha was called with the groups achieving anywhere from 4-5 rounds of fun!


  • Alternating V-Ups
  • American Hammers 10 IC



– Honestly, this backblast was so long ago I don’t remember


Again, this Q was so long ago I don’t remember



  • Everyone for enduring the suck fest!