Day 2 of S3 had me leading Slammin’ Sammy’s Smackdown. With the May Merkin Challenge going on and it being my birthday I thought appropriate to do a workout named after myself. Here is how it went down:

The PAX:

Nancy, Snakes on a Plane, Saban, Wilma, Belschnikle, Mall Cop – QIC


  • Imperial Walkers
  • Sun Gods forward and reverse
  • Windmill
  • String Ripper
  • 44 Birthday Merkins

The Thang:

We ran to the wind chimes for a ring of fire counted to 44 followed by three rounds of Howling Monkeys. From there we began Mall Cop’s Merkin Mania. We moseyed through the Arboretum to Ardale drive stopping along the way for:

  • Hand Release Merkins
  • Diamond Merkins
  • Werkins
  • Copperhead Squats – not an official part of Mall Cop’s Merkin Mania but I needed a break
  • Chuck Norris Knerkins
  • Archer Merkins

Once we arrived a Ardale we partnered up for a good old fashioned Dora with one partner running up the hill and back to the other doing the work:

  • 100 Merkins
  • 200 LBCs
  • 300 Squats

Omaha was called around 200 squats to give us time to finish Merkin Mania on the way to the shovel flag

  • Staggered Merkins
  • Creature Merkins – new to me, thanks for the suggestion Saban
  • Scoprion Merkins


20 American Hammers

Apparently I didn’t include enough Merkins since the PAX did 10 more while I got my phone.


I took us out.


Thanks for joining me for the birthday beatdown. It was an honor to lead as always.