Shake & Bake

Extra Sweaty Shake ‘N Bake

By |2019-08-13T21:30:18-04:00August 13th, 2019|Categories: Greensboro, Shake & Bake|

Date: 8/13/19 Weather: Hot and Humid Pax: Kay, Schnitzel, Jingles, Maneater, Fromage, Long Time, Xerox, Slag, Norwood (Q) Shake 'N Bake has a new flava' y'all and it's called Super Sweaty! Warm-O-Rama: Mosey around the parking lot and meet back at the flag for hamstring and Windmill stretches. Norwood then led the pax to an

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No Man Eater No Problem

By |2019-07-30T09:15:16-04:00July 30th, 2019|Categories: Greensboro, Shake & Bake|

Workout Date: 07/30/2019 It was a beautiful morning as the pax of 15 gathered at GDS.  No FNG's today so we had a quick disclaimer.  We started with a slow mosey onto the track and halfway around for... Warm-O-Rama: We grabbed the fence for some quick warm ups... Front leg swings x 10 each leg

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It’s a running workout, right?

By |2019-07-10T10:24:42-04:00July 10th, 2019|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC, Shake & Bake|

I had been warned that Shake and Bake is a "running workout". I thought it was a track workout. Taking this feedback into account, I put together a "track workout". Here is what we did. W.A.R. Thunderstruck (country version) To the song "Thunderstruck" by AC/DC, Pax perform an AMRAP of Side Straddle Hops (Jumping Jacks

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Barefoot in the grass a Wicked story

By |2019-07-02T07:20:43-04:00July 2nd, 2019|Categories: Greensboro, Shake & Bake, Uncategorized|

july 2 QIC WICKED PAX AirBall, Amphibious, Drizzle, HazMat, Hermes, Longtime, Mr. Belding, Maneater, Red Dragon, Ricola, TPS and Wicked What started out as a normal day at F3 shake and bake quickly turned after the 1 mile mosey into a weird foot obsessed stride lengthening  awkward mumble chatter infused work out. Running 100 yard

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80 is Enough at Shake & Bake

By |2019-05-22T17:16:29-04:00May 22nd, 2019|Categories: Greensboro, Shake & Bake|

Workout: Shake & Bake Date: 5/21/19 Weather: 63 degrees with low humidity - perfect running weather! PAX: Maneater, Airball, Xerox, Simone, Bed Bug (War Baby), Everest, Slag (War Daddy), Drizzle, Mr. Belding, Fromage, TPS, Explosion, Tammy, Udders, Pocahontas, Haz Mat, Wojo (QIC) 17 of #Natville's finest answered the #DRP bell this morning to get faster

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Pass in the Grass

By |2019-05-16T17:35:30-04:00May 16th, 2019|Categories: Greensboro, Shake & Bake|

Date:  5/14/19 Workout:  Shake & Bake Pax:  Halitosis, Crawlspace, Wicked, Xerox (Respect!), Maneater, Bluegrass, Ketchup, Simone, Haz-Mat (Respect!), Rameses, Slag (Respect!), Udders On a cool May morning 11 fellow Natville pax whipped the fartsack to join YHC at Tuesday's premier running workout:  Shake & Bake!  It went down something like this: Warmerama SSH X 15

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Red vs. Blue vs. PAX

By |2019-04-30T10:33:21-04:00April 30th, 2019|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, 1F, Burpees, F3, Greensboro, NC, Shake & Bake|

AO: Shake n' Bake Date: 04/30/2019 PAX: Maneater1 Mr. Belding2 Wojo Hazmat Explosion3 Amphibious4 Jingles5 TPS Bedbug6 Everest Xerox Short Circuit QIC: Short Circuit There's a running joke right now between Jitterbug and YHC about the best way to EH guys to Q.  You start with "Man, you're looking strong lately" (or something similar), then

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I Thought You Said “Rum”

By |2019-03-26T18:10:03-04:00March 26th, 2019|Categories: Greensboro, Shake & Bake|

Date:  3/26/19 Workout:  Shake & Bake Pax:  TPS, Double Check, Schnitzel (Respect!), Leverage, Mr. Belding (Respect!), Leap, Drizzle (Respect!), Fromage (Respect!), Wojo, Everest (Respect!), Explosion, Haz-Mat (Respect!), Freezer Burn, Maneater, Don't Cha Know (Respect!), Ramses, Matlock, Halitosis, Crawlspace, Apollo, Xerox (Respect!), Wicked, Udders (YHC) On a pleasant March morning 22 fellow pax got up, whipped

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Running In Circles

By |2019-02-18T09:08:04-04:00February 18th, 2019|Categories: Greensboro, Shake & Bake|

Date:  2/12/19 Workout:  Shake & Bake Pax:  Gilligan, Ramses, Earhart, Mr. Belding (Respect!), Matlock, Norwood, Maneater, Udders (YHC) On a semi pleasant February morning 7 fellow pax joined YHC to whip the fartsack and post at Natville's premier Tuesday running workout:  Shake & Bake!  It went down something like this: Warmerama SSH X 15 IC

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Increasing Distance Ladder at Shake & Bake

By |2019-01-30T09:02:46-04:00January 30th, 2019|Categories: Greensboro, Shake & Bake|

Date: 1/29/19 PAX (19): Norwood, Mr. Belding, Bodett, Haz-Mat, TPS, Schnitzel, Red Dragon, Jingles (War Baby), Crawlspace, Drizzle, Cornhole, Earhart, Maneater, Slag (Double Respect - War Daddy), Xerox, Wicked, Fannie, Matlock, Wojo (Q) A warm 40 degree morning greeted 19 F3 Greensboro runners looking to get stronger and faster while increasing endurance and confidence. We

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