Shake Weights

  • Tuesday, August 15, 2023
  • 0530-0615
  • 36.089259, -79.833084
  • 84 °F, 72% humidity


Ramses, Fannie, Frosty, Poehler, CJ, Stretch (RESPECT!), Don’t Cha Know (RESPECT!), City Slicker (RESPECT!), Shocker (RESPECT!), Tommy Boy


Tommy Boy

Been a minute… GREAT to be back in the Gloom! Per usual, it was an unforgiving summer experience down in the Devil’s Anus… no circulating air to be found. So, let’s lift heavy things and add in some running!


  • SSH x 20IC
  • Mountain Climbers x 20IC
  • Copperhead Merkins x 10IC
  • Hillbillies x 20IC

With the Pax nice and lubed, it was time for:

The Thang (pt. 1):

Count off into two teams. Take your weights to opposite corners (200m apart) of the subterranean AO and ground them. Start a 5-minute timer then run to the opposite corner and complete the exercises on the #weinke. Rest for any remaining time. That’s one round.

  • 200m run
  • Reverse Lunges x 24/ea
  • Hang clean + jerk x 24
  • Burpees x 12

(4 rounds)

Did I mention that there was NO AIR circulating through the AO?!?

The Thang (pt. 2)

Count off in three groups for a #ThreeTeamGrinder. Teams take their weights to opposite ends of a 100yd space. Perform the exercises on the #weinke until relieved. The third team moves a 60# Atlas Ball over the 100yd distance to relieve the next team up.

Station One:

    • Curls x 10/arm
    • Shoulder Rack Squats X 10
    • Low Slow Flutters x 20IC

Station Two:

    • Shoulder Press x 10
    • Goblet Squat x 10
    • WWI Sit-ups x 20

OMAHA! for time. Back to the #ShovelFlag for:


  • Low Slow Flutters
  • American Hammers

RECOVER! Man, it’s hot in here.


  • Don’t Cha Know gave #tclaps for the men and 2.0s that showed for the Adopt-A-Street cleanup
  • The #LumberJock CSAUP is this Saturday (8/19) @ 0900; register HERE so we have enough F&B


Be on the lookout for the #kimonos and #toxics in your life. Practice probation and then send in the #BlackTahoe before the Team becomes a club. Other men are looking for opportunities to lead.

“I am of the opinion that my life belongs to the community, and as long as I live, it is my privilege to do for it whatever I can. I want to be thoroughly used up when I die, for the harder I work, the more I live. Life is no ‘brief candle’ to me. It is a sort of splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to the future generations.”

~ George Bernard Shaw

Grace & Peace,

Tommy Boy