A.O.: Slammin’ Sammy’s Smackdown

Date: June 12, 2019, 5:30 – 6:15 AM

Location: Lindley Park

Weather: Cool and Crisp / Low Humidity / Stellar

PAX: Fannie, Short Circuit, Quick Draw, Nancy, Simone, Golden Corral, Longtime, Bushwood, Spackler (Respect!), HUD, Tesla, Cornhole, 3-for-1, G-String, Etch-a-Sketch
QIC: Etch-a-Sketch

14 PAX gather at the Lindley Park basketball court ready to start their day with a little IMPACT. Brief discussion about Slammin’ Sammy’s being named #1 Wednesday morning workout in the ’03. No FNGs were present, F3 Mission and Disclaimer were proclaimed and we were off on a mosey to the wind chimes to circle up for…

Imperial Walkers x 15 IC
Copperhead Squats x 15 IC
Chinooks x 10 IC Forwards and Reverse
Sun gods x 10 IC Forwards

Mosey down greenway path towards the Arboretum building and triangle up for…
Sun god x 10 IC Reverse
Hug Thy Self x 10 IC
Abe Vigodas x 10 IC
String Rippers x 10 IC

The THANG was then explained and demonstrated as we traced the circular path in the Arboretum we would use throughout. The idea: Partner up, size does not matter. Partner 1 starts first exercise AMRAP on IMPACT* list. Partner 2 runs the loop through the Arboretum with bear crawls over the first 2 bridges. Flap jack and continue down the list.

Imperial Squat Walkers
Monkey Humpers
Plank Jacks
Air Squared
Crab Cakes
Travolta Merkins (ah, ah, ah, ah, staying’ alive, stayin’ alive)

All teams completed the circuit and we were off on a recovery mosey back to the shovel flag for…
MARY: (One at a time, PAX were asked to call out their favorite (or least favorite) Mary exercise and then suitcase carry (2) 25# dumbbells around the circle and move on to the next PAX)
Exercises called:
Low-Slow Flutters
Chilcutt Plank
Box Cutters
Dying Cockroaches
Freddie Mercuries
Longtime finished it off with American Hammers x 15 IC


Continue to lift up Gilligan and his family and friends

Cornhole joined us to announce there would be 3rd F and coffee immediately following the workout – topic: Accountability. (as an aside – if you haven’t made it out to a 3rd F after Slammin’ Sammy’s you are missing out – always a great topic, great leader and great conversation)

Attn: Golfers – Spackler and Bushwood are starting an F3 Golf outing. First one will be Saturday, June 22nd at Greensboro National. Message Spackler or Bushwood for more info, or to RSVP

Simone announced that F3 Boone continues to grow. There are now 6 workouts. #Natville PAX are encouraged to post up there if you are in the area, and they are also always looking for Qs.

Ruck for Hunger and Community Housing Solutions were on Saturday

COT: YHC led us out with prayers for healing and peace.

* At no point during the workout did YHC mention anything about IMPACT even though that was supposed to be the theme of the whole thing – #QFail

The Slammin’ Sammy’s crew always brings it with hard work, excellent attitudes, and a good dose of mumble chatter. It was an honor to share the gloom with you all!