Shake Weights

The One with Monkey Humping Goblet Squats

By |2023-02-07T09:54:01-05:00February 7th, 2023|Categories: 1F, F3, Shake Weights|

AO: Shake Weight Date: February 7, 2023 Time: 5:30 – 6:15 AM Location: Tanger Building Subterranean Parking Deck PAX (20): Houlihan, P-O-E-H-L-E-R, Phoenix (RESPECT), Bloomer, Stretch (RESPECT, Matlock (RESPECT), Oil Slick, Crawlspace, Frosty, Gekko, Don't Cha Know, STP (RESPECT), Bulldog, Linda (RESPECT), Wojo (RESPECT), Butterball, Fannie, Detention, Heimlich (RESPECT, Drifter (QIC) WARM-A-RAMA 10 SSH IC 30


Big Mary

By |2023-01-31T13:24:39-05:00January 31st, 2023|Categories: #bandofbrothers, #f3counts, F3, Greensboro, NC, Shake Weights|

Ten gloom gods from the far reaches of Natville descended upon the hallowed ground of the K&W basement to complete the following self-improvement activities. Warmarama Clap-Backs Noland Ryan Wojo Squats The Thang Instructions: Complete the following super-set doing five single-count reps for each exercise. After completing the super-set, run to the first cone and return


ShakeWeights June 14, 2022

By |2022-06-14T09:23:59-04:00June 14th, 2022|Categories: Shake Weights|

June 14, 2022  SHAKEWEIGHT AO 14 PAX: Gekko, Lynda, Shocker, Snowflake, Boy Wonder, 50CC, STP, Phoenix, Poehler, Annie Oakley, Oil Slick, Stretch, Snookie, Sacked - QIC On a nice humid June morning 14 PAX descended on the ShakeWeight AO for a 45 minute beatdown compliments of YHC. With no FNG's and the mission and 5


Shakeweight 5/3/22

By |2022-05-31T13:43:23-04:00May 31st, 2022|Categories: Greensboro, Shake Weights, Uncategorized|

The Site Q has a neat idea of 52 different Qs to take him through the year. I selected May as it would be warmer and seemed like as a good date as any. Here is how it went: PAX: Gekkco, Lynda, DoubleCheck, Ramses, Oil Slick, Snooki, 50cc, Crash, Anne Oakley, Phoenix, Poehler, Dr. Phil (Kotters),


The Moist Maker

By |2022-05-24T08:46:27-04:00May 24th, 2022|Categories: Greensboro, Shake Weights|

Shake Weights Tuesday, May 24, 2022 0530-0615 36.08838° N, 79.83304° W 62 °F, 94% humidity Pax City Slicker, Don't Cha Know, Snooki, 50cc, Houlihan, Phoenix, Eggplant, Akron, Butt Fumble, Gekko, STP, Tommy Boy QiC Tommy Boy Our man Rameses was feeling a lil' under the weather so he did the smart thing and asked for


“Kill Zone” #weightnowait

By |2022-05-16T16:38:34-04:00May 16th, 2022|Categories: #ironsharpensiron, Shake Weights|

Date: 5/10/2022 AO:  Shake Weights I've been to the specific AO about twice and that's only because Site Q Gekko asked me to Q, lol! Well, I wasn't going to disappoint. The idea for this workout came out of my core track days when the fall season consisted of weights and no running workouts on


A Drago Ball Grinder at Shakeweight

By |2022-04-25T12:50:01-04:00April 25th, 2022|Categories: Greensboro, Shake Weights|

Date: April 19, 2022 Weather: 38 Degrees outside, buy maybe a little warmer in the premier F3 GSO Subterranean AO Lair PAX: 50cc, Phoenix, Stretch, Eggplant, Sacked, Shocker, Poehler, FloJo, Akron (War Baby), Annie Oakley, Gekko, LYnda, Crash, Huffy, Snookie (War Daddy), Wojo (QIC) Ruckers: Short Circuit, Bodett, Bruce Lee Fartsacker: Tommy Boy Whenever you


Varying Weights – Same Amount of Work

By |2022-04-12T14:22:04-04:00April 12th, 2022|Categories: Shake Weights, Uncategorized|

F3 Shake Weights Tuesday, April 12, 2022 0530 – 0615 65º F The Twitter mumble chatter was at an all-time high on the pre-blast for this workout. I had a unique thought to make this workout stand out and I believe I delivered. Pax The Pax of: Phoenix (Respect), Oil Slick, 50cc (Respect), Boy Wonder


Freedom stations

By |2022-04-06T10:30:19-04:00April 6th, 2022|Categories: Shake Weights|

Shake Weights 4/5/22, 12 PAX PAX: Phoenix (Q) (R), Bushwood, Snookie (R), Pocahontas, Big Pappy, Oil Slick, Eggplant (R), Double check (R), Gekko, Lynda (R), Shocker (R), Frosty Warm-up: SSH x15 IC Sun Gods x15 IC Imperial Walkers x15 IC String Rippers x10 IC Hill Billies x15 IC Thang: We took our weights and moved


Pit-O-Vipers II

By |2022-03-08T09:47:25-05:00March 8th, 2022|Categories: Greensboro, Shake Weights|

AO:  Shake Weight Date:  Tuesday, March 8, 2022 QiC:  Boy Wonder PAX (17):  Phoenix, Frosty, Bromance, Flapjack, Philly Special, Oil Slick, Drifter, Gecko, (Copperhead) Fannie, Snooki, Waffle, CJ, Scratch, Poehler, Houlihan (Kotters), YHC Boy Wonder Warm-A-Rama: All 15 IC, Squatted Air Claps, Imperial Walkers, Sun Gods, Modified String Ripper, Hamstring Hang, Abe Vigoda, Hillbillies  

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