Slammin Sammys Smackdown

  • Wednesday February 15, 2023
  • 0530 – 0615
  • 50ish degrees on a February morning – we’ll take it!


12* Pax: Hakuna Matata, Wojo – RESPECT, Short Squeeze, Brandon (FNG), Tesla, Cornhole, Explosion, Flight Attendant, Dont Cha Know – RESPECT, Detention, Nancy, Bruce Lee – QiC; *13 with Houlihan who joined us for on-site coffeteria

We began our morning with an affirmation of the one singular mission of F3:

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

YHC shared the appropriate disclaimers and we welcomed a FNG, Brandon. EH’d by Tesla, we were glad he joined us, folded him into the Pax, and named him later…see below. With that we launched on a short mosey over the ‘river’ and through the woods to the Starmount Pres parking lot for:

The Warm-A-Rama

  • The Motivator – starting at 7
  • Sun Gods x 15 IC, Chinooks x 15 IC, Sun Gods (reverse) x 15 IC, Cherry Pickers x 15 IC
  • Hug Thy Self – OYO
  • String Rippers x 10 IC
  • Mountain Climbers x 15 IC
  • Merkin/Plank Ring of Fire to 120

With that we were warmed up for:

The Thang

We moseyed back down the Ardale Pl hill point out along the way our goal stations set out on the hill.

Once at the bottom we partnered up for a DORA style grinder. Partner A would stay and chip away at the exercises laid out, while partner B moseyed up the hill to the designated goal station – laid out and illuminates as far (~30 seconds up the hill), medium (~20 seconds up the hill) and near (~10 seconds up the hill). Each partner would run to the same distance, then make to the nearer station, then the nearest and then rotating back to the far station. The second (fourth, sixth) time up the hill each partner would NUR (backwards run) up to the designated goal station. This pattern continued until the Pax accomplished:

  • 100 T-Bar Merkins
  • 200 Wojo Squats
  • 300 LBCs

flip the page, and B-side

  • 50 Hand Release Werkins
  • 100 Lt Dans
  • 150 LSFs

Omaha was called , relieving the partnered teams somewhere in the midst of Hand Release Werkins

We gathered at the bottom of the hill, took a quick 10 count and then we made our way back to the flag for:


  • Box Cutters x 15 IC
  • Cindy Crawfords R and L x 15 IC
  • Chillcut Hip Dips x 15 IC, and
  • American Hammer x 20 IC



We were glad to welcome Brandon Helms to the Pax this morning. He grew up in NC, is a father of 2, an alum of a NC institution and earned the F3 Travolta – just a few things to ask him about the next time you see him in the gloom!

Announcements –

Adopt a Street Road Clean-Up – Saturday 2/18, 9am, meeting at Mt. Psigah Church UMC Parking lot and cleaning 1 mile N on Pisgah. Sign Ups here

Special Blend Coffeteria Convergence – Saturday 2/25. Come out at reunite with Pax from other AOs and support the mission of Special Blend

Check Shenanigans


We remembered that several Pax have experienced the loss of loved ones. Gunny, and Short Circuit were named specifically and we also know if numerous others who have experienced loss recently.

We also acknowledged that yesterday (Valentine’s Day) was another moment where others in our community were reminded of loved ones. Loss of Loved ones

What was shared in the COT segued right into the thought I had to take us out. YHC took us out with an acknowledgement that yesterday was a day where many were likely able to share a message “I love you” and likely they received a message that indicated that they were loved. Perhaps some were not able to express nor receive that message. So this morning we left no doubt. I expressed I love you to the Pax. I further encouraged each Pax member to leave no doubt (in their minds or in the lives of others) and express their love to someone in their life who came to mind – do this as early as it is polite to do. Leave No Doubt!