Shake Weights

  • Tuesday, May 24, 2022
  • 0530-0615
  • 36.08838° N, 79.83304° W
  • 62 °F, 94% humidity


City Slicker, Don’t Cha Know, Snooki, 50cc, Houlihan, Phoenix, Eggplant, Akron, Butt Fumble, Gekko, STP, Tommy Boy


Tommy Boy

Our man Rameses was feeling a lil’ under the weather so he did the smart thing and asked for a substi-Q. That way, he can rest and be fresh for his Concentrica while the Shake Weights Pax gets a beatdown in. #WinWin

YHC crafted up a lil’ sumpin’ sumpin’ for the studz that went like this…

Mission + Disclaimer

Stall for the EC runners with

  • SSH x 20 IC 

Mosey around the parking lot and then out into the elements to get refreshed, invigorated, and awake with:


  • Hillbillies x 15 IC
  • Sun Gods > Chinooks > Unwind x 15ea IC
  • LBCs x 15 IC (crowd pleaser – thanks to the rain cascading through the AO)

Back to collect our weights and venture further into the subterranean jungle for:

The Thang

Pax in a line, weights in hand. Bear crawl 10 yards and perform Rx exercise before bear crawling the next 10 yards. All in, 40 yards and 4 different exercises.

  • Round One
    • Bear Crawl
    • Curls x 10ea
    • Bear Crawl
    • Thrusters x 20
    • Bear Crawl
    • Triceps x 30
    • Bear Crawl
    • WWI x 40
  • Mosey 1 lap around the deck
  • Round Two
    • Bear Crawl
    • LSF x 40
    • Bear Crawl
    • Calf Raises x 30 (10 ea)
    • Bear Crawl
    • Burpees x 20
    • Bear Crawl
    • Alt. Turkish Get-Up x 10
  • Mosey 1 lap around the deck

Back to the Shovel Flag for:


  • Box Cutters x 15 IC
  • Pickle Pushers x 15 IC
  • LBC x 15 IC
  • American Hammers x 20 IC


  • Solid effort by the Pax. Enjoy seeing the Couch To 5K studz putting in the extra work!
  • Integrity = doing the right thing even when no one is looking.
  • Rhythm = What the Sky Q has laid out for each of us. How we fill that rhythm is what makes life impactful (or not).

Always a blessing to share the Gloom with you guys. LYMI.

Grace & Peace,

Tommy Boy