Shake Weights 4/5/22, 12 PAX

PAX: Phoenix (Q) (R), Bushwood, Snookie (R), Pocahontas, Big Pappy, Oil Slick, Eggplant (R), Double check (R), Gekko, Lynda (R), Shocker (R), Frosty


  • SSH x15 IC
  • Sun Gods x15 IC
  • Imperial Walkers x15 IC
  • String Rippers x10 IC
  • Hill Billies x15 IC


We took our weights and moved to the backstretch of the parking on P1. We had three stations and split the PAX into 3 groups. Each group started at a different station. The PAX were given the freedom to change the way they moved between stations. Perform 1 on the exericses at the station and move to the next station. Rinse and repeat.

Station 1

  • Curls
  • Tricept extensions
  • Should press
  • Upright row

Station 2

  • Bench press
  • Bench fly
  • Bent over row
  • Flock of Phoenix

Station 3

  • Squat
  • Lunge
  • Dead lift
  • Weight swing


  • LBCs x10 IC
  • Homer and marge x10 SC
  • American Hammers x12 IC


  • #tclaps to those that helped out at the Servant Center. Our August gold tournament will benefit the Servant Center
  • #tclaps to those that completed in GrowRuck Eastern Fleet, Palmetto, and Mortermir
  • #tclaps to Akron for being a full Cadre
  •  PAX are interested in Natville shirt order (Wojo is our Q)
  • #tap for Snookie’s nieces Hadley and Izzy
  • Reach out to PAX on IR: Xerox, Earhart, Houlihan, and others…

YHC took us out: Pick, Plan, and Perform fitness


  • Perfect group size of 12