Shake & Bake

“Evil Beaver!!!” A tribute to Will

By |2023-02-28T19:56:44-05:00February 28th, 2023|Categories: Greensboro, Shake & Bake|

Date: 2/28/23 Weather: about 53 degrees Pax: JWoww, Awkward, Drizzle, Blowout, Xerox, Huggies, DQ, Amicus, Jellybean, Jitterbug, Go Blue, Jiggles, CJ, Flamingo, Red Dragon, Flight Attendant, JHawk, Bobby Knight, Stick Shift, Norwood (Q) Evil Beaver!!! That was the battle cry shared between two friends in another life. Sadly, a recent fatal car crash ended the


Going backwards to go forwards

By |2022-08-15T09:23:01-04:00August 15th, 2022|Categories: F3, Greensboro, Shake & Bake, Uncategorized|

8/9/22 Pax in attendance Black Swan, Ladeki, Flamingo, Wojo, Mall Cop, DQ, JWoww, Stick Shift, Kazaam, Matlock, Wilma, Red Dragon, Blow Out, Norwood (Q) Warm-0-rama Stretches, 400 meter mosey The Thang 200 meter backwards run followed by 800 meter forward run (2x) 100 meter backwards run followed by 400 meter forward run (3x) 50 meter


Gym Class Throwback

By |2022-05-17T19:15:19-04:00May 17th, 2022|Categories: Greensboro, Shake & Bake|

YHC is celebrating his birthday this week with three completely different beatdowns - a track workout, a bootcamp, and a no-running weight workout. Today was day 1! The PAX: Awkward, Guiding Light, Norwood, Airball, Xerox, Stick Shift, TPS, Red Dragon, Blowout, DQ, Jelly Bean, Mall Cop The Setting: Cool moonlit spring morning. I still sweated


Daric Beiter Tribute Interval Workout

By |2022-02-01T16:33:50-05:00February 1st, 2022|Categories: Greensboro, Shake & Bake|

Date: 2/1/22 Weather: about 28 degrees Pax: Red Dragon, Mall Cop, Bodette, Bobby Knight, Center Fold, Drizzle, Simone, Demo, Airball, Norwood (Q) Norwood resurrected a grueling workout from his Homer Central High School track coach where he was taught the value of grit and hard work. Those miles of yore were shared with a a


What Are You Afraid Of?

By |2021-12-14T11:39:16-05:00December 14th, 2021|Categories: Greensboro, Shake & Bake|

Shake & Bake Tuesday, December 14, 2021 0530-0615 36.147185, -79.836713 32 °F, 92% humidity Pax Drizzle, Xerox, Wolverine, Wedding Planner, Whirlybird, Stick Shift, Red Dragon, Eye Roll, Patch, Man Eater, Bobby Knight, Wojo, Demo, Tommy Boy QiC Tommy Boy Faced some doubt/fear/avoidance head-on today by answering "Yes!" when Red Dragon asked TB to Q on



By |2021-10-27T20:48:56-04:00October 27th, 2021|Categories: 1F, F3, Shake & Bake|

Date: 10/27/2021 Workout: Shake and Bake Location: Greensboro Day School Pax: Drizzle (Respect), Airball, Centerfold, Longtime, Everest (Respect), Xerox (Respect), Winnie the Pooh, Etch-A-Sketch (Respect), Rameses, Patch (Q) 05:30 The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of male community leadership. Modify the exercises as


Shake-N-Bake! Last week! Doh!

By |2021-09-28T22:06:49-04:00September 28th, 2021|Categories: Shake & Bake|

PAX:  Norwood, Bobby Knight, Dabo, Graffiti, Xerox, Red Dragon, Maneater, Chriswah, Centerfold, Drizzle, Mallcop, Wojo, Slumlord, Airball, Jingles, Untouchable, Jitterbug -Q Great morning to work!  Planned a modified version of the Iron Pax we did at GSO Day at week 0, but was advised by the great and powerful X-man that this is a running


Memento Mori

By |2021-09-28T08:03:00-04:00September 28th, 2021|Categories: Greensboro, Shake & Bake|

One great thing about F3 is the opportunity to get out of your comfort zone. I've been in the Clydesdale weight class since early high school. I never really ran that much and barely know my way around the track as evidenced by my misunderstanding of track distances today. The fact that 16 guys are


Intervals at Shake & Bake

By |2021-08-24T22:13:33-04:00August 24th, 2021|Categories: Greensboro, Shake & Bake|

Date: August 24, 2021 Weather: 72 degrees & 90% humidity (again) PAX: Scooby Doo, Airball, Xerox (War Daddy), Red Dragon, Flamingo, Mall Cop, Untouchable, Winnie the Pooh (War Baby), Wojo (QIC) Not sure what I was doing signing up for 4 Qs in less than 2 weeks. Today's Shake & Bake workout was 3 of


The Pendulum Swings Again at Shake & Bake

By |2021-07-17T09:47:15-04:00July 17th, 2021|Categories: Shake & Bake|

July 13, 2021 15 Pax showed up to help YHC celebrate 6 years of being an F3Greensboro Pax member.  Six years ago, Xerox told me about F3.  I decided to give it a try.  How hard can it be, I thought, so I ran about a mile from my house to the Grinder.  About 15

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