Slammin’ Sammy’s Smackdown

2022-09-14

PAX: Lee (DR from F3 Metro!), Snakes on a Plane, Cornhole (QIC)

With just 3 total PAX for the workout (but 4+ out running around the neighborhood training for upcoming races), we got right into the F3 Mission and then into…

Warm-a-rama

  • Imperial Walker x 12
  • Abe Vigoda x 10
  • String Ripper x 10
  • Sun gods x 10 each direction

Ran over to the bathroom shelter area to make use of the low wall for the first part of…

The Thang

  • Dips x 20
  • Calf raises x 30
  • Derkins x 20
  • Step Ups with calf raise x 10 each leg
  • Wall sit for 60 seconds

 

Ran back to the basketball court

 

  • Shoulder taps x 20 IC
  • LBC x 30
  • Plank Jacks x 20 IC
  • Mike Tysons x 20
  • Chilcutt Plank x 60 seconds

 

Ran over to the chimes. Each exercise went around the chimes halfway

 

  • Sumo Squat Walk
  • Bear Crawl
  • Broad Jump Burpee
  • Crawl Bear

 

Ran back to the basketball court

 

  • Crab Cakes x 20 IC
  • Carolina Dry Docks x 20
  • Ballerina Squats x 20
  • Ranger Merkins x 15
  • Jack Holes (1 Merkin to 4 Air Presses up to 5 Merkins and 20 Air Presses)

 

Back over to the bathroom shelter for a second round

 

  • Dips x 20
  • Calf raises x 30
  • Derkins x 20
  • Step Ups with calf raise x 10 each leg
  • Wall sit for 60 seconds

 

Back to the Basketball court and reversed the Jack Holes from 5 down to 1. Stayed put for…

 

6-M-O-M

  • Double Crunch x 20
  • Low Dolly x 12
  • Heel Touches x 12 IC
  • Crunchy Frog x 12 IC
  • American Hammer x 10

COT

Challenged the PAX (all three of us!) to reflect over the last season (summer). What was life-giving and what has been life-draining during that season? Being able to name those things can help make future decisions easier and know where and how you will invest your time and energy.

Announcements

  • None

Musings

  • Always great to have an out of towner post with F3 Greensboro in the gloom. Lee, I’m glad you picked SSS to post to this morning
  • Coffee with Lee, Snakes, and the 4+ runners that joined us is always a highlight of my week