Shake Weight

  • Tuesday December 14, 2021
  • 0530-0630
  • K&W Cafeteria
  • Cold, very cold

Pax: City Slicker, 3 Card Monty, Kilowatt, Mall Cop, Frosty, Radiator, Paula Dean, Backdraft, PJ, Shocker, TJ Hooker, oil slick, crash, eggplant,  Bushwood, 50 cc Dontchaknow, Pheonix, Fanny, boy wonder, geeko, Poehler, Drifta


  • Backdraft

Warm A Rama

  • Side Straddle Hops
  • Shoulder Stretch
  • Triceps Stretch


The Thang


Alt. Shoulder Press

In/Out Bicep Curls

2 Arm Triceps Kickback

2xs then Mary 25 each (Gas Pumps, Freddy Mercury, rev. Freddy)


Deep Swimmer’s Press

Concentration curls


2Xs then Mary 25 each (crunchy frog, wide leg sit ups, Scissor Kicks)


Upright Rows

Static Arm Curls

Flip Grip Twist Triceps Kickback

2X Then Mary 25 Each (Hip Rock Raise, Heels to Heaven)


Seated/standing 2 Angle Shoulder Fly

Crouching Cohen Curls

Lying Down Triceps Extensions

2X Then Mary 25 Each (Cindy Crawford)


In/out Straight Arm Shoulder Fly

Congdon Curls

Side Tri- Rise

2X Then Mary 25 Each (Fruit Roll ups, American Hammer)



Word of the day: Listen