Slammin’ Sammie’s Smackdown

July 13, 2022

12 PAX: Linda, Nancy, Kamsahamnida, Short Circuit, Hard to Get, Mall Cop, City Slicker, Bellshnickel, No-Mex, Snakes on a Plane, Short Squeeze

Q: Fried Rice

At 75 degrees and humidity you could taste, the weather was reminiscent of the jungles of Southeast Asia and was punishing for the pax and Q alike who did some absolution.

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

F3 Five Core Principles

  1. Free of Charge
  2. Open to all Men
  3. Held Outdoors
  4. Peer Led
  5. Ends with COT

Warm O’Rama*

  • SSH x15
  • Imperial Walker x15
  • Abe Vigoda x15
  • Side lunge x10 per leg
  • Downward dog / Plank / Oblique Knee + arm raise

*IC or on Q’s count unless noted otherwise

Thang 1: 30 second mosey + 10x Absolution OYO: Groiner, Mahktar N’ Diayes, and Chilly Jack, done on an 8-count cadence.

(2x out, 10x Groiner interlude, 2x back)

Thang 2 – DORA w/partner

*Time keeper: Alternate between a) Lunge & b) Broad jumps (15 out/ / 15 back)

  1. Pull-ups x50
  2. Ranger Merkins x100
  3. Wide Grip Pull-ups x150
  4. Merkins x200
  5. LBC x250


  • Body Destroyer
  • LBC
  • Low Dolly
  • Freddie Mercury
  • American Hammer x20

Tclaps to Snakes on a Plane for jumping in here as the Q was stuck in Body Destroyer mode


  • Yay & Yuck
  • Share with heavenly Father
  • Share with a brother