Shake Weights

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


Shake Weight May 21 2019

By |2019-05-22T19:19:51-04:00May 22nd, 2019|Categories: Greensboro, Shake Weights|

Shake Weight Tuesday, May 21, 2019 0530-0615 36.08925, -79.833179 79°F, 58% Humidity Pax (10 total) STP, Etch-A-Sketch, Spackler (RESPECT!), CJ, Streamer, Phoenix, Fannie, Boy Wonder, Bushwood QIC Radiator (RESPECT!) The veteran Pax were greeted, YHC remembered to ask if any FNG’s were present (negative), the Mission of F3 was expressed aloud and the disclaimer was


Dash Around the Deck

By |2019-05-02T17:35:08-04:00May 2nd, 2019|Categories: F3, Greensboro, Shake Weights|

PAX: Huffy (Respect), Etch-A-Sketch, Mall Cop, CJ, TJ Hooker, Daisey, Houlihan, Slur, Phoenix, Norwood QIC: Poehler 11 PAX were educated during warmarama in the art of laundry, reaching for the alarm, and other fine tidbits while doing a little running, a little weights, and a little stair climbing. It kind of looked like this: Warmarama:


Subterranean Grunge Time at ShakeWeight (BB 04/23/2019)

By |2019-05-03T09:28:11-04:00April 29th, 2019|Categories: Greensboro, Shake Weights|

A.O.: Shake Weight 
Date: April 23, 1996, 5:30 – 6:15 AM 
Location: Signature Place Parking Deck – P1 Level 
Weather: Perfect-o PAX: Radiator (Respect!), MallCop, Bones, Don’tCha Know (Respect!), Phoenix, Slur (Kotters!), Bushwood, Etch-a-Sketch QIC: Etch-a-Sketch 8 PAX post Shake Weight and teleport to the Pacific Northwest circa the 1990s. With no FNGs, the F3


90’s Grunge in the Garage

By |2019-04-09T16:22:18-04:00April 9th, 2019|Categories: Greensboro, Shake Weights|

The PAX: Streamer, Etch-a-Sketch, Norwood, Khakis, Bedbug, Radiator, Bob the Builder, Tommy Boy, Poehler, Houlihan, Confusion, Graffiti, STP, Mall Cop - QIC Warm-a-Rama: Side Straddle Hop Windmills Sun Gods Chinnooks String Rippers The Thang Four rounds of exercises. Each round had 3 exercises for a set of 15. The entire round was repeated to make


Hindenburg B.L.I.M.p. and a Shovel Flag Handoff

By |2019-03-05T12:14:40-05:00March 5th, 2019|Categories: #ironsharpensiron, Greensboro, Shake Weights|

The PAX: Etch-A-Sketch, Poehler, Streamer, JR, Bedbug, Apollo, Xerox, Matlock, Phoenix, Longtime, Expired, STP (EC), Mall Cop (QIC) Shovel Flag Handoff? Etch, Poehler, and I had come up with a plan to keep the suspense of the mystery shovel flag hand-off going through the workout. We pretended that the mystery Q had fartsacked and YHC


80’s Themed Work Out at ShakeWeight

By |2019-02-23T08:52:18-05:00February 23rd, 2019|Categories: Greensboro, Shake Weights|

80's Themed Work Out (A quick note: Expired (YHQ) provided this BB on Tuesday, but Etch-a-Sketch (YHC) whiffed on getting it posted sooner #cobains! Great job Expired!) Pax: Etch-A-Sketch, Poehler, Radiator, Spackler, Mall Cop, Crawlspace, Phoenix, Snowflake, Tommy Boy, Long Time, Don't Cha Know, Expired (QIC) 13 PAX defied the "sack" and met in the

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