AO: POOLER
QiC: Gilligan
Date: 06/04/2025
Title: Run DMC and Beastie Boys Tribute
Number of HIMs: 7
Brady Bunch, DQ, Gilligan, Heifer, Honker, Snuggie, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Welcome, introductions, F3 disclaimer while holding a plank
Review 5 Core Principles, F3 Purpose and Credo
Michael Phelps, TtT, Imperial Walkers, Sprinklers
“It’s Tricky” by Run DMC – Perform continuous SSH and switch to burpees during the chorus
Tha Thang:
Mosey to the back lot to the pull-up area
Step one – Run a lap around the parking lot
Step Two – Perform Ds, Ms, and Cs, per the sequence shown below
Step Three – Do a “Beastie Boy” (bear crawl around cone and back)
Rinse and repeat as many rounds as possible.
All Pax completed all three rounds, some pax completed a little more.
DMC sequence:
Round 1: (10) each: Dips, Merkins, Crunchy Frogs
Round 2: (20) each Donkey Kicks, Monkey Humpers, Carolina Dry Docks
Round 3: (30) each (Hello) Dollys, Mountain Climbers, (Little Baby) Crunches
Mosey back to the flag
Mary – Hello Dollys called by Brady Bunch and a little Boat / Canoe as directed by YHC
COT:
Prayers for SnL former co-worker with whom he was going to meet today for a fellowship breakfast. Praise and thanks to the SkyQ for SnL who serves as a great shepherd in and out of F3 – constantly connecting and checking on folks!
Naked Moleskin
The curated playlist of alternating Run DMC and Beastie Boys tracks was seemingly popular with only (2) PAX (YHC and DQ). We learned once again that Honker isn’t great at Flat Tire’s famous “Sprinkler” warm up. Brady Bunch can complete 30 Mountain Climbers in about 4.5 seconds. DQ's watch said almost 2 miles were covered, but 0.05 of those miles were during Mary, so the whole data set is a bit sus.