Tag Archives: synergy

Tool Box

20 Aug

Nice and Worn!

Any tool is a weapon if you hold it right.

Ani DiFranco

Thanks to the push from the wife the UndergroundShack will be doing 2 workouts a week down at Deep Eddy.  We will call it the TOOL BOX.  Everyone is invited, the only stipulation is that you bring a tool with you.. kettlebell, barbell, sledgehammer, etc..  anything!  Once we have all the tools in place a workout will be designed as a group and we will commence to kicking some ass!  I will have confirmed times the day before the workout so it will give you plenty of time to make arrangements to get down to Deep Eddy.  This is free to whomever shows up!  Synergy Baby!

By far one of my favorite songs right now!


19 Aug

“It’s The Principalities!”…… Big Worm

the Underground Shack always has and always will be about Synergy… The Underground Shack does not have an address, it does have a FOUNDATION though… Like the old movie quote from Friday “It’s the Principalities“… Big Worm.  So come one, Come all… those of you that fall into the Synergistic realm of the Underground Shack will be accepted, those of you that don’t will be rejected…until your ready.  Because when it all boils down to the nitty gritty, we all were born to serve a purpose, it just takes some longer then others to figure it out.  Peace.


9 Rounds

3- Body Weight Bench press
5- Dead Lift 315# for me, you go as heavy as you can
7- GHD situps
1- 200m sprint

after the 3rd round is complete, you get 90 seconds rest

after the 6th round is complete, you get 90 seconds rest

the goal is to go full bore for the 3 rounds before your rest! everything should be unbroken!

this song by B. o. B is very reflective of my past, which thank God is in the past….

It’s Not Complex Pt. 3

3 Aug


Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results.  Andrew Carnegie

It will be nice to have my fellas back to workout with me….soon, very soon!

No skill work tomorrow, strictly kick ass cardio!  Check out the rules my main man Zach Even-Esh lives by, we should all follow suit!

Zach Even-Esh’s Rules


Run 1.5 miles

5 minutes of squats

Run 1.5 miles

5 minutes of squats

Run 1.5 miles

(air squats, OHS w/ bb, db squats…be creative!)

Wear a 20# Vest


26 May

Henry Ford
Coming together is a beginning.  Keeping together is progress.  Working together is success.

10 Minute AMRAP

5 Pull ups

10 Push Ups

15 Squats

With a 45# vest

10 Minute Break

5 Muscle up 4 Muscle up 3 Muscle up 2 Muscle up 1 Muscle up

Take roughly 30 seconds between sets

Synergy:  State in which two or more agents, entities, factors, processes, substances, or systems work together in a particularly fruitful way that produces an effect greater the sum of their individual effects. Expressed also as ‘the whole is greater than the sum of its parts.’ For example, two (or more) employees who excel together but are ordinary when working alone are said to have synergy.
I want to thank my training partners Elliot Schrock and Carl Edwards for pushing me in every workout, wanting to achieve the same goal even though it’s only me going after it this weekend…  watch out for these cats next year!