Date: 3/24/2021

Workout: Slammin’ Sammy’s Smackdown

Location: Lindley Park

Pax: Explosion, Nancy, Bushwood, Pain Train (FNG), Low Interest, Ramses, Amphibious, Pacer (Respect), Patch (Q)

The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of male community leadership.

Modify as necessary.  Might have given some hint we’d be running a bunch today…

During the Mission statement and disclaimer, we had an FNG arriving at the AO.  The young man ditched his sweats right there at the basketball court.  Definitely was a good idea today, fairly warm and humid today.


25 – Side Straddle Hops IC

10 – Windmills IC

Mosey to the intersection at Walker Ave.  Along the way “Where you taking us?”

20 – Merkins SC

Mosey to Lindell Rd.  “Can I get a ten count?” Sure, take two

20 – Merkins SC

Indian Run down Lindell Rd to Spring Garden St.  Some guys went back for the six, others planked it up.

10 – Merkins IC

Mosey to the Norfolk Southern train parking lot on Oakland Ave.  Plank for the six, some went back for the six.

10 – Merkins IC

Official end of Warmarama.  1.37 Miles, we have about 10 minutes to do the Thang.

The Thang

When arriving at the Thang AO, there was a train moving along the tracks.  It was loud which made it difficult to hear instructions.  Visual demonstration along with whatever they could make out sufficed.

We’re going to do Alligator Merkins down the parking lot doing a merkin at every fence post.  It was about 20 merkins across a 50 yard distance.  Keep yourself low.  Modify as necessary.  The fence stopped about 2/3 of the way down the parking lot.

At the end, we planked for the six.  Recover.

Side Squats back to where we started.  Squat right foot forward, pivot 180 degrees squat left foot forward, and repeat.  If you get dizzy modify as necessary.

Plank for the six.

High knees down to the end of the fence.

Butt kickers back.

12 Burpees OYO

10 Count.  Everyone had a good sweat going at this point.

Alright we’re moseying; back down Lindell Rd.

12 Burpees OYO at Springwood Dr.

12 Burpees OYO at Ashland Dr.

Six was in at Ashland Dr.  Last little bit back to the SF. Great job guys.

12 Burpees OYO at the Basketball Courts.

The Burpee Mile was a modify up part of the workout.  It wasn’t officially part of the base plan. We’re back to the SF with about 5 minutes left.  Just enough time for American Hammers.


15 – American Hammers IC



Starmount Stampede tomorrow.

Sacked discussion at Super Starbucks at Battleground.

Sacked leading tomorrow at Green Joes, topic is Accountability – Team.

Nordikanda Round 2 – April 10th (Guiding Light) You can do any length you want.  They’re also taking volunteers for the event.  There’s a Pushups for Playgrounds campaign out for it.

Amphibious took us out.

This workout was intended to really mix running and calisthenics.  YHC has done a lot of both.  When we run, we mainly just run.  And when we do bootcamp, we usually don’t run very much.  The other part is that guys get stuck in a routine, me being one of them.  I was quite confident nobody was expecting what we did today.  Some guys may not have been craving a run today.  Well we did it and hearing Bushwood say “It’s what I needed”, made it all worth it.

There also isn’t really a running option on Wednesday… (had to look at the schedule just now to confirm) Usually if someone is running it’s just a splinter run.

Explosion – Thanks for the enthusiasm and effort like you always do.

Nancy – Thanks for giving me a hard time about the 10 counts.  Also, thanks for your continued support at that AO.  #Consistency.

Bushwood – You’re one of the guys I always see at the weight lifting and rucking type workouts (anything with a coupon!).  Glad you powered through the run today.  You move and took it all like a true veteran.  Well done.

Pain Train – Welcome FNG! So glad you joined us today.  I’m certain you will prefer what F3 has to offer rather than your current routine at the gym.  There’s a lot of connections to be made here.  Opportunities to lead.  Goals to achieve.  Stories to hear and stories to be made.  I appreciate you going back for the six.  As I said when I named you, I see you leading some serious beatdowns in the near future.

Low Interest – Good to see you at the EC and the main workout today.

Ramses – We don’t cross paths too much but when we do, it’s usually at Lindley Park.  We should get you out to one of our relay races, if you’re not already on one with a team.  You can move.

Amphibious – Glad you made it out today.  Hope you enjoyed the workout.  You’ll have to tell me some stories about when F3 Greensboro was just getting started.

Pacer – You were moving well at the EC run.  Hope everything goes well with your daughters driving lessons!

Keep asking people to come out to F3.  1st, 2nd, and/or 3rd Fs.  Customers, customer’s employees, family members, church members, that guy you accidently hit with your car…anyone!

Thanks again,

  • Patch