Slammin Sammys

  • Wednesday July 7, 2021
  • 0530 – 0615
  • 71º F


Nancy, Huggies, Mahler, Ricardo, Pacer RESPECT, Explosion, Golden Corral, Mall Cop, Cornhole, Hazmat RESPECT, Crawlspace, Flo Jo, Don’t Cha Know RESPECT, Snakes On A Plane, Bruce Lee – QiC

We began our morning with an affirmation of the one singular mission of F3:

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

YHC shared the appropriate disclaimers and with no FNGs present we moseyed from the Lindley Park basketball court out to Starmount Drive towards the baseball field parking lot where we circled up for:

The Warm-A-Rama

  • The Motivator starting at 7 and working our way down from there
  • Sun Gods x 10 IC, Chinooks x 10 IC, Chinooks (reverse) x 10 IC, Sun Gods (reverse) x 10 IC
  • Abe Vigoda (long count) x 10 IC,
  • String Rippers x 10 IC
  • Mountain Climbers x 10 IC
  • Merkins x 20 on my down

With that we were warmed up for:

The Thang

4:1 ratio – we lined up along the S edge of the parking lot where we would complete 4 ‘lengths’ of the movement exercise, then 1 exercise; then 8 lengths and 2 exercises, 12 lengths and 3 exercises in an increasing 4:1 ration until reaching the opposite side of the parking lot. The Pax could either hold a plank or circle back for the six and complete the combo exercise.

Combo 1: Bearcrawl and Merkin

Combo 2: Crab Walk and Crab Cake

Combo 3: Lunge Walk and Squat

Combo 4: Toy Soldier (with each stride move 1 length forward) and Hillbillys

Combo 5: Crawl bear and Plank Jack (quick 10 count)

Combo 6: Broad Jump and Burpee

Another quick 10 count and we then moseyed to the E bleachers to make use of the perfect height of the retaining wall for:

The Thang part 2

Dips x 20 on my down

Step ups x 20 OYO (10 each leg)

Derkins x 20 on my down

Bulgarian Split Squats x 20 OYO (10 each leg)

Irkins x 20 on my down

Quick feet x 20 IC (breathe!)

Alt Toe Taps x 20 IC

Dirty Hook Ups x 20 IC

With that accomplished and looking at the clock I surmised we had enough time to either go through that list a second time or do something a little different than my normal Qs. I asked a trusted veteran of SS, Nancy, if he wanted to stay and do this again or ‘play’ not knowing what that may entail. He chose ‘play’, I like the way he rolls, and with that we moseyed back towards the basketball court for:

The Thang part 3

Before launching YHC laid out some boundary cones for a game of Ultimate Frisbee. I quickly divided up the Pax into two team and we jumped into the game – traditional rules with the F3 addition that whenever the disc changed possession (dropped pass, errant throw, interception, etc) the team that lost possession of the disc had to perform a Burpee and then catch up on defense. We had 8 or so minutes of that, enough for one team to score multiple times and the other to earn their participation award. With that YHC called OMAHA and we assembled on the basketball court for:


American Hammer x 20 IC




Golden Corral – continued prayers for his friend Darren – significant medical diagnosis and GC has the chance to perhaps visit him this weekend

Nancy – prayers for a 2.0 and friend who had a collision in the pool – for injuries to heal

Announcements –

F3 Camping trip – sign up in Shenanigan, or hit up Snowflake for more details

GC, Mall Cop, Nancy – are signed up for the Cannonball Half Marathon and they are committing to a training plan beginning in August  – ALL ARE WELCOME

YHC took us out with a quote from Paul Graham “one of the biggest things holding people back from doing great work is the fear of making something lame. And this fear is not an irrational one. Many great projects go through a stage early on where they don’t seem very impressive, even to their creators. You have to push through this stage to reach the great work that lies beyond. But many people don’t. Most people don’t even reach the stage of making something they’re embarrassed by, let alone continue past it. They’re too frightened even to start.”

I couldn’t help but think of the men of F3 who perhaps this morning, or perhaps a morning years ago overcame the fear of being lame, of being embarrassed, of never starting and came out to the gloom. Be encouraged that you overcame that whenever you did (maybe even this morning) and encourage someone else to overcome that fear and join us in the gloom – AYE!


TClaps to the large throng/gaggle/murder of EC runners. YHC arrived early to get a survey of the AO and witnessed a strong group gathered early this morning to get the extra miles in. Way to go!

Crawlspace – perfect timing rolling through the AO for Namarama!

Explosion – strong in all ways also demonstrated his strength and speed in both the Bearcrawl and Crawlbear exercises and a strong forehand toss in Ultimate. This HIM can do it all.

Pacer – Tclaps for both the strong leadership as site-Q but also for providing coffee right on site and for prompting good conversation. I appreciate you and we are stronger for your influence.