Shake & Bake

Patch – 1 Year Anniversary

By |2020-05-26T15:41:43-04:00May 26th, 2020|Categories: 1F, Greensboro, Shake & Bake|

Date: 5/26/2020 Workout: Shake and Bake Location: Kernodle Middle School Pax: Hazmat (Respect!), Canary, JR, Spike, Matlock (Respect!), Guiding Light, Graffiti (Respect!), Maneater, Pocahontas, Drizzle (Respect!), TPS, Tammy, Buck, Heisenberg (Respect!), JWoww, Awkward, Patch EC Buck, Spike, JR, JWoww, Awkward, Drizzle, Patch 7 Pax showed up for a little EC run around the AO.  Saw


Shake N Bake Breaks Bad

By |2020-03-24T09:15:57-04:00March 24th, 2020|Categories: Greensboro, Shake & Bake|

03/24/2020 Day 10 Five Inmates Escape Solitary YHC saw the note from random pax member (Xerox) indicating GDS was closed for business/lockdown, and was indicating a new starting point for the Shake-n-Bake AO in Jaycee park. His white jeep (not a BRONCO) arrived in the lot around 5:15 AM, and random pax member (Xerox) began


Muscle Bonding

By |2020-03-12T09:02:44-04:00March 12th, 2020|Categories: Greensboro, Shake & Bake|

3/10/2020 AO: Shake n Bake PAX: Earhart, Eh?, Man Eater, Fromage(Respect), Slag(Respect), Wojo, Patch, Yoda, Shakakan, Matlock(Respect), Norwood, Refi, Woody, Hall Pass, Scooby Doo(Respect), Schnitzel(Respekt), Dontcha Know(Respect), Hazmat(Respect), Crawlspace QIC: Crawlspace WAR: This and that to loosen up the body, head to toe. Slight mumble chatter about the lengthy warm up. Little do they know.......


What’s Gonna Work? Track Work!

By |2020-03-05T12:52:29-05:00March 5th, 2020|Categories: Greensboro, Shake & Bake|

Date:  3/3/20 Workout:  Shake & Bake Pax:  Jingles, Air Ball, Stick Shift, Red Dragon, Xerox (Respect!), Graffiti (Respect!), Everest (Respect!), Norwood, Haz-Mat (Respect!), TPS, Wojo, Hermey, Matlock (Respect!), Explosion, Schnitzel (Respect!), Guiding Light, Tommy Boy, Birds Nest, Scooby Doo (Respect!), Long Time, Maneater, Slag (Respect!), Patch, Udders (YHC) On a comfortable March morning 24 pax


#JengaManure @ Shake n’ Bake

By |2020-01-14T09:44:03-05:00January 14th, 2020|Categories: Greensboro, Shake & Bake|

Shake n' Bake Tuesday, January 14th, 2020 0530-0615 36.147038, -79.835843 60 °F, 94% humidity Pax Gilligan, Norwood, Maneater, Woody, Scooby Doo (RESPECT!), Simone, Everest (RESPECT!), Don't Cha Know (RESPECT!), Wojo, Matlock (RESPECT!), Bird's Nest, Patch, Tommy Boy QiC Tommy Boy With the threat of rain looming over Natville, our premier Tuesday morning Track Workout was


Great to have a cardiologist at the workout when you turn 60

By |2019-10-29T11:33:10-04:00October 29th, 2019|Categories: Greensboro, Shake & Bake|

Workout Date: 10/29/2019 Another beautiful morning with 17 Pax to celebrate YHC's 60 birthday.  No FNG's today so we had a quick disclaimer.  We started with a slow mosey onto the track for... Warm-O-Rama: One lap around  with some high knees and butt kickers to get everything warmed up.  Then it was on... The Thang:


Mile runs

By |2019-10-15T12:59:08-04:00October 14th, 2019|Categories: Shake & Bake|

On this beautiful crisp Tuesday morning, YHC got to GDS around 5:15 to scope out the track, and ran a few laps to warm up. Then out of the gloom pax rolled in, and a fun but brief chitchat ensued, particularly on how the Q was so well-prepared for the upcoming adventure. He gave a


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


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


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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