Shake & Bake

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


One Way to a Wojo-Approved Distance

By |2021-06-23T10:30:51-04:00June 23rd, 2021|Categories: F3, Greensboro, NC, Shake & Bake|

06/22/2021 AO - Shake 'n Bake Q - Bobby Knight Weather - Sticky PAX Present - Red Dragon (Site Q), Ramses, Wojo (Respect), Slag (Respect), Xerox (Respect), Demo, Jingles, Whirlybird, Drizzle (Respect), Graffiti (Respect), Centerfold, YHC 12 PAX gathered in the gloom (YHC included) for some cardio on the track at GDS. The Mission was


The Audacity to Q a Running workout

By |2021-05-18T15:28:19-04:00May 18th, 2021|Categories: Greensboro, Shake & Bake|

Location: Shake and Bake Date: 05/18/2021. Time: 0530 Conditions: 56F, calm. PAX (Count 12):  Jingles, CJ, Norwood, Wojo (Respect), Bellhop, Longtime, Centerfold, Stickshift, Xerox (Respect), Red Dragon, Airball and Foot Fairy (QIC). At 0530 F3 disclaimer and mission statement delivered. Personal disclaimer than given that this was YHCs first attempt to Q a running workout


Coffee Talk

By |2021-05-04T21:54:52-04:00May 4th, 2021|Categories: Greensboro, Shake & Bake|

Date:  5/4/21 Workout:  Shake & Bake Pax:  Whirly Bird, Air Ball, Jingles, Xerox (Respect!), Patch, Wojo (Respect!), Centerfold, Maneater, Red Dragon, Demo, Drizzle (Respect!), Norwood, Everest (Respect!), Udders (YHC) On a swampy Tuesday May morning 13 fellow pax joined YHC at the premier Tuesday running workout in Natville:  Shake & Bake! It went down something


A Stairway to Heaven at Shake & Bake!

By |2021-04-14T18:44:04-04:00April 14th, 2021|Categories: Greensboro, Shake & Bake|

Date: April 13, 2021 Weather: 54 degrees - perfect running weather PAX: Matlock, Xerox (co-War Daddy), Norwood, Airball, Demo(War Baby), Whirly Bird, Red Dragon, Haz Mat (co-War Daddy), Polo, Bobby Knight, Graffiti, The Maneater, Drizzle, Wojo (QIC) 14 PAX assembled for YHC's first Q of 2021, and while I am semi off the bootcamp DL,


Aw Hill Yeah!

By |2021-03-02T09:48:39-05:00March 2nd, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Greensboro, Shake & Bake|

02/23/2021 AO - Shake n' Bake Q - Bobby Knight Weather - warmer than it has been, but still apparently cold enough for a nice icy gloss PAX - The Maneater, Drizzle (RESPCET), Matlock (RESPECT), Everest (RESPECT), Red Dragon, Airball, Centerfold, Wojo (RESPECT), Graffiti (RESPECT), Guiding Light, Jingles, Eyeroll, Xerox (RESPECT), YHC At 5:30am the

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