Slammin’ Sammy’s Smackdown

Getting to Know You

By |2021-09-01T20:28:39-04:00September 1st, 2021|Categories: Greensboro, Slammin' Sammy's Smackdown|

Slammin’ Sammy’s Smackdown 2021-09-01 PAX: Tesla, Big Sky, Pacer, Bushwood, 50cc, Hoolihan, Sir Charles, Snake on a Plan, Saban, Short Squeeze, Cornhole (QIC) We started promptly at 5:30. However, YHC wanted to dwell on the F3 Mission a bit longer. The F3Nation website says “Plant, Grow, and Serve…”, but the Freed To Lead book has


Don’t Forget Mary – Slammin’ Sammy’s Smackdown 08-25-21

By |2021-08-26T19:49:58-04:00August 25th, 2021|Categories: Greensboro, Slammin' Sammy's Smackdown|

When   8/25/21 QIC     Snowflake The Pax: City Slicker (Respect), Nancy, Mall Cop, Golden Corral, Pacer, Short Squeeze, Big Sky, Gunny, Cornhole, Poehler, Explosion, FNG Tariq Jackson-Popsicle, FNG Elijah Carmack-OBX (City Slicker 2.0), Crawlspace, Snakes on a Plane, Wilma, Meter Maid  Summary 5:27a and the running group had left to prep for a ½ marathon. 


Pearls on a String (aka Hit It and Go Get It) at Slammin’ Sammy’s Smackdown

By |2021-08-18T12:43:16-04:00August 18th, 2021|Categories: Greensboro, Slammin' Sammy's Smackdown|

Date: August 18, 2021 Weather: 71 degrees & 96% humidity (ugh!) Pax: 13 for Bootcamp - Explosion, Earhart, Bobby Knight, Nancy, Short Squeeze, Flo Jo, Snakes on a Plane (War Baby), Wilma (Kotters), Udders, Snowflake (War Daddy), Houlihan, Cornhole (Kotters), Wojo (QIC); 5+1 for 5:02 EC Run - Pacer, Nancy, Short Squeeze, Wojo, Big Sky


Feels like we’re part of somethin

By |2021-07-15T20:27:21-04:00July 15th, 2021|Categories: 1F, F3, Slammin' Sammy's Smackdown|

Date: 7/15/2021 Workout: Starmount Stampede Location: Lindley Park Pax: Hermey, The Maneater, Pacer (Respect), Big Sky, Lynda (Respect), Everest (Respect), Nancy, Refi, Hazmat (Respect), Coach K, Snakes on a Plane, Patch (Q) Nancy and I went out for an EC run at 0500.  We waited a few minutes to see if any stragglers came in.


The Clap

By |2021-06-23T07:56:22-04:00June 23rd, 2021|Categories: Slammin' Sammy's Smackdown|

Slamming Sammies Smackdown 6/23/21 Pax: Houlihan, Akron, Earhart, Major Pain, Gunny, Meter Maid (FNG), Snakes on a Plane (SOAP), Nomex, Red Coat, Nancy, Golden Corral, Mahler, Mall Cop, Tesla, Pacer (Respect), Short Squeeze, Ricardo (QIC)   I arrived at the home of the SSS this morning around 0525.  I started with delivering my specially prepared


“A-O!” Episode 1

By |2021-06-08T22:42:41-04:00June 8th, 2021|Categories: Slammin' Sammy's Smackdown|

Date: 6/02/2021 AO: Slammin' Sammy's Smackdown  My 1st "Q" at Slammin Sammy's Smackdown (officially) and I wanted to give a good SMACK. I gained some inspiration from another BEATDOWN referencing the location name within an acronym of exercises, thanks to #NomexSMITHGrinder.  A Salute to Nancy and Pacer (RESPECT!) for the EC @ 5:00 AM. At


Pain Train Is In

By |2021-03-24T22:06:20-04:00March 24th, 2021|Categories: 1F, F3, Slammin' Sammy's Smackdown|

Date: 3/24/2021 Workout: Slammin’ Sammy’s Smackdown Location: Lindley Park Pax: Explosion, Nancy, Bushwood, Pain Train (FNG), Low Interest, Ramses, Amphibious, Pacer (Respect), Patch (Q) The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of male community leadership. Modify as necessary.  Might have given some hint we’d


maximum effort!

By |2021-02-26T06:50:48-05:00February 24th, 2021|Categories: Slammin' Sammy's Smackdown|

THE tactic is to: minimize time for instruction by having few exercises; remove any opportunities for pax to 'take it easy' by partnering up to complete an accumulative number of reps; maximize cardio by starting with a mile run and keep the heart rate up with hill runs between exercises; increasing exercise difficulty through full


Slammin’ SubstiQ

By |2021-02-15T21:37:53-05:00February 15th, 2021|Categories: Greensboro, Slammin' Sammy's Smackdown|

02/10/2021 AO - Slammin' Sammy's Smackdown SubstiQ - Bobby Knight PAX - Dontcha Know, Big Sky, Stickshift, Picasso, Gunny, Nancy, Mall Cop, Low Interest, Popeye, Hazmat Another morning, another arrival to find Stickshift playing on the playground. While he finished his pull-ups, YHC set up the circuit. A group of EC runners ambled back into

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