Date: 6/15/2022

Workout: Slammin Sammies Smackdown

Location: Lindley Park

Pax: Fried Rice, Short Squeeze, Nancy, Houlihan, Belshnickle, Sir Charles, Amphibious, Stella, Nancy, Snakes on a Plane (QIC)

Great morning with the temps in the mid 70’s

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

Warm A Rama

20 – Side Straddle Hop IC

20 – Sun Gods IC (10 each way)

20 – Chinook IC (10 each way)

20 – Mountain Climbers IC

Run to wind chime circle and do Burpee Circle.  One man does a Burpee while the others do Monkey Humpers in a rotating fashion.

The Thang

Mosey to the church parking lot.  Stopped at the bottom of the hill for 7’s.  Mike Tyson and Jump Squats.


40 – Squats

20 – Mt. Climbers

20 – Lunges

10 – Merkins

10 – Lt. Dan’s

10 – Imperial Walkers

20 – Monkey Humpers

Run to the bottom of the hill and repeat!



Low Slow Flutter


American Hammer