Ooooh, Baby, Do You Know What That’s Worth?

Ooooh, Baby, Do You Know What That’s Worth?

QIC: Starfish

Date: 6/11/2026

PAX: Boomerang (WD), Argyle, The Singing Cowboy (RC), Starfish (RC, QIC), Spamalot, Sgt Schultz, Lamb Chop (FIFO), Tang

One of the benefits of our membership in F3 Nation is the opportunity to post down range and pick up some new things to bring back here to the DashPax.  YHC has traveled to Dallas, TX and Oak Island, NC in the past month and picked up a couple of routines that were too good not to share and it was the TRQ faithful that benefitted this morning from those trip treats.

Warm-O-Rama

• SSH x20 IC
• IW x15 IC
• Hillbillies x15 IC
• Copperhead Squats x10 IC
• Copperhead Merkins x10 IC

Slow mosey past the flagpole to the other parking lot.

The Thang, Part 1:  Bearway To Heaven (credit:  @AlrightAlright, formerly of F3WS, now part of F3 Dallas)

• Pax bear crawl forward 1 parking space, crawl bear back.
• Pax bear crawl forward 2 parking spaces, crawl bear back.
• Pax bear crawl forward 3 parking spaces, crawl bear back.
• And so forth and so on for the duration of Led Zeppelin’s classic, Stairway to Heaven (8 minutes and 3 seconds)

Slow mosey to the end of the parking lot.

The Thang, Part 2:  Del Browns (credit:  @Raider, F3 Metro)

Del Brown is a saltwater fly fisherman and inventor of the Merkin Crab Fly, so:

• 10 Wide Merkins OYO
• Crab Walk to center of parking lot
• 10 Diamond Merkins OYO
• Crab Walk to other side of parking lot
• 10 Wide Merkins OYO
• Crab Walk to center of parking lot
• 10 Diamond Merkins OYO
• Crab Walk back to start
• 10 Wide Merkins OYO

Slow mosey to playground.

The Thang, Part 3:  Jacob’s Ladder

• 6 Pullups OYO
• Lunge Walk 20 yards
• 1 Sumo Jump Squat OYO
• Lunge Walk back
• 5 Pullups OYO
• Lunge Walk 20 yards
• 2 Sumo Jump Squats OYO
• Lunge Walk back
• 4 Pullups OYO
• Lunge Walk 20 yards
• 3 Sumo Jump Squats OYO
• Lunge Walk back
• 3 Pullups OYO
• Lunge Walk 20 yards
• 4 Sumo Jump Squats OYO
• Lunge Walk back
• 2 Pullups OYO
• Lunge Walk 20 yards
• 5 Sumo Jump Squats OYO
• Lunge Walk back
• 1 Pullup OYO
• Lunge Walk 20 yards
• 6 Sumo Jump Squats OYO
• Lunge Walk back

The Thang, Part 4:  Line Dance (credit:  Big Tuna, F3 Southport/Oak Island)

Pax line up shoulder to shoulder arms length apart facing the soccer fields.  Pax hold plank while pax at end of line sideways bear crawls in front of each pax.  When bear crawling pax reaches each planking pax, the pair performs a merkin together.  Bear crawling pax proceeds to next planking pax and so forth and so on.  2 rounds each.

Slow mosey over to school wall.

The Thang, Part 5:  People’s Donkey Wall

Pax line up shoulder to shoulder arms length apart on the wall and assume the people’s chair position.  Pax take turns performing 10 Jack Reachers OYO while other pax hold People’s Chair.  Rinse and repeat with each pax taking turns performing 10 Donkey Kicks OYO while other pax hold People’s Chair.

Slow mosey back to launch.

2 Minutes of Mary

• Snow Angels x12 IC
• Heels to Heaven x12 IC

COT/BOM:  YHC took us out

FIN.

NMM

There were 3 “Ayes” for TRQ Run Club this morning.  2 showed as @BAM’s dog had other plans for him last night/this morning.  Tclaps for the push, @TheSingingCowboy.  YHC’s garmin liked our effort this morning and that bitch is hard to please.

As the run club returned to the parking lot, we were warmly greeted by @LambChop and @Spamalot and shortly afterwards the rest of the pax joined in.  It was great to see @Tang out to his first weekday workout and us old guys appreciate you bringing down the average age of our group by quite a bit.  Strong work and keep coming out.

Ask @Argyle how 3+3 sometimes equals 7.  Certainly a helpful skill for your new job.  Sometimes 3+3 does in fact need to equal 7.

Ask @Boomerang to show you his perfect donkey kick form.  He is a natural a$$.

@SgtSchultz relented to YHC’s EH yesterday and showed up and showed out.  He was grateful for no Rush tunes in the playlist.  But he is also not a fan of Shakey Graves.

All of the pax were quite excited to hear the opening chords of Belinda Carlisle’s “Heaven Is A Place On Earth” which sparked a lively conversation about Madonna and Susanna Hoffs of The Bangles somehow.

Speaking of the playlist, here it is:

• Heaven Passing Through (Turnpike Troubadours)
• Call It Heaven (Shakey Graves)
• Stairway to Heaven (Led Zeppelin)
• Heaven (The Psychedelic Furs)
• Heaven (Los Lonely Boys)
• Heaven Is A Place On Earth (Belinda Carlisle)
• Heaven (Bryan Adams)
• Heaven Beside You (Alice In Chains)
• Heaven and Hell (Black Sabbath)
• Heavenly (Cigarettes After Sex)

Strong work this morning, gentlemen.  YHC’s post workout nap was truly heavenly.

Thanks for the honor and privilege of leading.

Your friend,

Starfish