Shake Weights

Scrum Down at Shake Weight

By |2019-10-07T20:38:47-04:00October 7th, 2019|Categories: Greensboro, Shake Weights|

10/1/19 The Rugby World Cup is well under way  so I thought it was appropriate to introduce the F3 PAX to a bit of the "Gentleman's game played by hooligans." The PAX: Bushwood, Tea Party, CJ, Boone's Farm, Phoenix, Tommy Boy, Shocker, Boy Wonder, Poehler, Driftah, Mall Cop - QIC YHC recited the mission statement


It looked easier on paper

By |2019-09-17T08:06:18-04:00September 17th, 2019|Categories: #ironsharpensiron, F3, Greensboro, Shake Weights|

Shakeweights Robin Hood in Q Pax: Daisy, Mall Cop, Fannie, Radiator, Phoenix, P-O-H-E-L-E-R, Bushwood, Streamer and frosty. No FNG's, disclaimer was read and the general intent was understood, and true to my 2ord there was no mosey with the exception of Mall Cop how did an EC run.  Special shout out to Phoenix and Radiator


Rest day

By |2019-08-06T22:05:56-04:00August 6th, 2019|Categories: Shake Weights|Tags: |

YHC is still recovering from Monday beatdown by Gunny. Everyone at Quaker Crater agreed it was terrible, just terrible. Wanted to fartsack on Tuesday, only to remember that I had signed up to Q Shakeweight. Hey but the good thing is that I get to pick the exercises. PAX: Poehler, Streamer, Norwood, Phoenix, Houlihan, TJ


What’s better than burpees? BLOCKEES!

By |2019-08-02T21:21:22-04:00July 30th, 2019|Categories: Burpees, F3, Greensboro, Shake Weights|

A month or so ago I put together a coupon grinder for Closing Time. Everyone seemed to really enjoy it but it didn't include any leg exercises as I was getting ready for the GoRuck Star Course. Shake Weight was the perfect opportunity to include those exercises. I updated the AMRAP list to include some


Storm Convergence a.k.a. Shake Weight

By |2019-07-23T16:27:23-04:00July 23rd, 2019|Categories: Shake Weights|

Shake Weight Tuesday July, 23, 2019 0530 – 0615 72º F, 97% humidity, 100% awesome Pulling into the AO I encountered the impressive sight of EC Ruckers, EC Runners, and early risers stretching and getting ready for this morning’s dose of the DRP. (With a new O2 Fitness facility opening soon within sight of this


Opening the sauna door at Shakeweight

By |2019-07-09T13:18:36-04:00July 9th, 2019|Categories: Greensboro, Shake Weights|

YHC was asked about 15 months ago if I could Q at the best subterranean workout in Natville. Today was the day the promise was fulfilled. Who cares if the Site-Q changed since then? Determined to not be in middle of the sweatbox, the workout area was moved to the entrance corner were the pax


F3 Birthday.

By |2019-07-02T08:35:12-04:00July 2nd, 2019|Categories: #ironsharpensiron, Greensboro, Shake Weights|

YHC had the privelage of being able to lead Shakeweights on his 1 year F3 Birthday. (Saturday YHC will complete another trip around the sun and will be Q'ing Northern Ruckus.) On a perfect morning the PAX convened in the gloom in the parking garage much to the dismay of everyone present, had rained inside


This one time, at ShakeWeight (#BB 06/11/2019)

By |2019-06-17T17:44:50-04:00June 17th, 2019|Categories: Greensboro, Shake Weights|

A.O.: Shake Weight 
Date: June 11, 2019, 5:30 – 6:15 AM
 Location: Signature Place Parking Deck – P1 Level and Environs 
Weather: Perfect-o, I mean seriously pretty much all week the gloom was atmospherically perfect PAX: LYnda (Respect!), Guiding Light, Phoenix, Explosion, Apollo, Dribble, Bob the Builder, Boone’s Farm, Mall Cop, Etch-a-Sketch QIC: Etch-a-Sketch 9


Things got Swedish again

By |2019-06-04T09:30:10-04:00June 4th, 2019|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC, Shake Weights|

W.A.R. Cotton Eye Joe [Side Straddle Hop aka Jumping Jacks AMRAP w/ a Burpee every time “Cotton Eye Joe” is repeated (x25+ times)] THANG 2 mile Indian/Native American/First Nation/Indigenous Peoples Run w/ a B.L.I.M.P. + an S [Burpee + step-up Lunge w/ leg extension + Inch-Worm (Merkin/Push-up added at bottom) + Mallcop’s Merkin Mania (Push


Reduce, Reuse, Recycle

By |2019-05-29T06:56:24-04:00May 28th, 2019|Categories: Greensboro, Shake Weights|

Today is YHC's F3 Anniversary. One year ago I showed up for my first F3 workout, a Memorial Day convergence at Latham Grinder, with a pair of leather gardening gloves and a hatred of running. One year later I have upgraded to a smelly pair of Mechanix gloves and have started to accept that running

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