Slammin’ Sammy’s Smackdown


PAX: Stella, Hoolihan, Tesla, Nancy, Don’t Cha Know, Short Squeeze, Cornhole (QIC)

YHC learned that when you Q a bootcamp workout in the large parking lot at Lindley Park, you should do the PAX a courtesy and tell them to get their gloves. But by the grace of the Sky Q, everyone made it through with minimal scrapes.

The F3 Mission was given and the PAX shouted out 5 F3 Core Principles. With that completed, we started with…


  • Leg Leans x 10
  • String Ripper x 10
  • Merkins x10
  • Squats x 10
  • Sun Gods x 10 (forward and backwards)
  • SSH x 0…because it’s not required to do SSH in Warm-a-rama

We then ran to the large parking lot by the baseball fields for…

The Thang

The PAX paired up. 5 stations were arranged around the perimeter of the parking lot with 2 exercises listed on each card:

  1. Jump Squats; Lunges
  2. Carolina Dry Docks; Crab Cakes
  3. LBC; Crunchy Frog
  4. Merkins; Wide Merkins
  5. Dips; Derkins

Each pair would go to a station of their choice and AMRAP the first exercise on the card while the final pair would run around the perimeter of the parking lot. When the running pair completed their circuit, all pairs would convene in the center for a group exercise:

  • Chillcut plank (PAX count to 60)
  • Frog Pose (PAX count to 60)
  • Jack Holes (1 Merkin to 4 Shoulder Presses; up to 5 Merkins and 20 Shoulder Presses)
  • All Gore with Flock of Seagulls (PAX count to 60)
  • Ring of Fire – Merkins (up to 4)
  • Ring of Fire – Squats (up to 4)
  • Plank (PAX count to 60)
  • Monkey Humpers x 20 IC

Pairs would disburse to a new station and a different pair would run the perimeter. When they finished the running circuit, all convened back in the middle for another of the listed group exercises. Repeat until Omaha was called.

Moseyed back to the Shovel Flag for…


  • Heel Touch x 10
  • Freddie Mercury x 10
  • Homer/Marge x 10
  • E2K x 10 (each side)
  • American Hammer x 10


YHC talked about distraction…specifically Twitter being a unhealthy distraction. Gave the PAX some tim to think about what is distracting them and what is one thing they are going to about it. Then challenged the PAX to courageously share with the group what they were thinking about. ALL PAX shared something. This is why we do F3. We get better in every area of life and we can provide accountability for our brothers in areas they want to have accountability. Strong work, Men.


  • Upcoming Blood drive. Check out Shenanigans for more info
  • Upcoming F3 golf tournament on 12-August. Volunteers needed. Contact Huffy


  • Had the privilege of being paired up with Hoolihan during the workout. So good to catch up on life and get a chance to dig a bit deeper than surface-y topics
  • Learned what Stella’s license plate means….you should ask him.
  • Great time with coffee as always. Bring chairs next time