Slammin Sammys Smackdown

  • Wednesday June 19, 2024 – Juneteenth!
  • 0530 – 0615


Mall Cop, Stella, Dovetail, Hot Pants, Bruce Lee – QiC

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 offered a preamble acknowledging today as Juneteenth. As such, thinking about today as community leadership training is the theme as we have many ideals as a society that we need to continue to work towards…

YHC shared the appropriate disclaimers for this group of veterans and then we set out on a short mosey out to the wind chimes. We then circled up for:

The Warm-A-Rama:

  • Goofballs x 20 IC
  • Windmills x 10 IC, Abe Vigoda style
  • Sun Gods x 10 IC, Chinooks x 10 IC, Sun Gods (reverse) x 10 IC, Cherry Pickers x 10 IC
  • Imperial Walkers x 10 IC
  • Runners Stretch
  • Plank Jacks x 10 IC
  • Merkins x 20

With that we were warmed up for:

The Main Thang:

We then moseyed to the parking lot adjacent to Starmount Dr – the Nation’s smoothest surface – where YHC had stashed some buckets of fun along with training stations. YHC explained that each Pax would start at one of the 5 stations laid out. The fifth station was a farmers carry with ~30lb buckets to the far edge of the parking lot and back. Once this Pax completed this journey they moved to station 1 which prompted each Pax to move to the next station – the movement always being prompted by the completion of the “Farmers Carrying” Pax. The PAX AMRAPd the exercise on the page, (the first time at the station, the first exercise; the second time at the station, the second exercise, and so on). The stations were:


Station 5

  • Farmers Carry

Station 4

  • Brick Mason Cross: That’s what I’ll call it. This station is an exercise adopted from other workout routines and F3ified
    • Pax holds a plank position. There is a brick placed on the ground and the Pax, while hold plank, moves the plank right to left (ex: if the brick is on the right side, pick up with r or l arm and move it to the left, repeat by moving the brick to the right. Continue until relieved.

Station 3:

  • Lt. Dans
  • Monkey Humpers
  • Calf Raises
  • Mary Katherines
  • Al Gore
  • Copperhead Squats

Station 2

  • Merkins
  • Carolina Dry Docks
  • Plank Jacks
  • Mountain Climbers
  • Shoulder Taps
  • Werkins

Station 1

  • Turkish Get-Ups
  • Burpee
  • Star Jumps
  • Slalom Ski Jumps
  • Tombstone Burpee
  • Triple Bear

This stellar group of men completed 5 rounds of work with strong consistent effort given by all! TCLAPS. With that, we enjoyed a well-deserved 10 count, and the proceeded back to the shovel flag for:

(TClaps to Mall Cop and Dovetail who took a moment to help with recon of all the workout supplies – appreciate the assist!)


Box Cutter x 20 IC

Cindy’s R and L x 10IC each side

American Hammer x 20 IC



Announcements –

Substi-Q for July 3rd at SSS was quickly snatched up by these HIM


YHC took us out returning to this them of community leadership and building upon what was shared in the COT exhorted the Pax to look out for individuals in our lives as well as opportunities to positively impact our greater community.

On-site Coffeteria! provided with great care and amenities by Mall Cop