Shake Weight

  • Tuesday, July 2, 2024
  • 0530-0615
  • 36.08799° N, 79.83424° W
  • 59 °F, 75% humidity


Drifter, Bushwood, Kick Board, Akron, FNG – Kenny G, Birthday Suit, FNG – Road House, Phoenix, Grafitti, Fannie, Crawlspace, Poehler, Man Eater, STP, Shocker, Bee Keeper, 3 for 1, Canary, Boy Wonder, Tommy Boy


Tommy Boy

There was something spicy in the air on this morning… perhaps it was the humidity that can only be found in the bowels of building known as Shake Weights. Who’s to say?! Faces old & new, attitudes, angst, and humidity to match… let’s friggin’ go! Mission statement and disclaimer were dispensed.Here w go with the:


  • SSH x 20 IC
  • Copperhead Squats
  • Sun Gods x 10 IC
  • Chinooks X 10 IC
  • Sun Gods (unwind) x 10 IC
  • Hillbillies x 20 IC
  • Burpeees x 10 (just for good measure)

Since the blood was throughly pumping, it was time to tour the AO, point out the stations, demo a few exercises, and the get after it. Kudos to the Pa for listening, learning, moving on… otherwise, the training portion of the beatdown could have taken all day.

The Thang

    • Halo Lunge x 10
    • Crazy Eights (L & R)
    • Tricep Extensions x 20
    • Turkish Get-ups x 10
    • 60# Overhead Toss x 10
    • 80# Deadlift x 15
    • 40# Get-ups x 10
    • SSH x 30
    • (hold plank, if waiting)
  • STATION THREE w/ dumbbells
    • Sit-up x 20
    • Renegade Row x 20
    • V-ups x 20
    • Goblet Squat x 20

Mercifully, OMAHA was called and the Pax made their way back to the #ShovelFlag for:

6 Minutes Of Mary

  • Low Slow Flutters + YES x 20 IC
  • Low Slow Flutters + NO x 20 IC
  • Low Slow Flutters + MAYBE x 20 IC
  • American Hammers x 20 IC


Circle Of Trust

There are 60 seconds a minute. 60 minutes in an hour. 24 hours in a day. 365 days in a year. The average life expectancy for a male in the United States (according to CDC) is 73.3 years.

Of all the time spent on earth, do you know when he gets the most praise for being a good individual, good father, loving husband? It’s when he lies in a pine box, surrounded by family and friends, worshipping the ground he walks on even though he can’t even hear them.

A recent study was done where they sampled multiple funeral home directors and they all came out with the same comparative analysis: the average timespan of a eulogy given is roughly 3-7 minutes; we’ll call it 5 on average. Average number of eulogies given is nine. Total time of all the eulogies combined is 45 minutes. 45 minutes divided by five minutes is nine individuals praising one individual for 73.3 years of life.

So, if you plan to be one of those nine individuals who stand up in the crowd for five minutes each, speaking praises about an individual that you love and cherish so much, and their loss is hitting you hard… how many times did you miss to tell you dad, your brother, your significant other, or any man that contributed to your life, that what they did didn’t go unnoticed, that you appreciate their existence? Don’t miss another opportunity.

Grace & Peace,

Tommy Boy