That Riviera Air is Thick and Full of Protein

That Riviera Air is Thick and Full of Protein

Workout Date:





Barney (respect), Goldberg, Big Wheelz, Bob the Buider, Punch List, Whittle, Barney, EtchaSketch, Stuffed Crust, Grass Patch, Hoe Down (QIC)

The Thang:

Pre-run Notes:  4 Pax (Bluegrass, Etch a Sketch, Grasspatch, and YHC) enjoyed a variety of distances on a pre-run. We started at 4:41 from the Shovelflag and returned just in time to greet the Pax assembling and stretching.


Beatdown Notes:

One Minute Warning

Disclaimer was given


  • Side Straddle Hops 30 IC
  • 5 Big Boys OYO
  • Imperial Walkers 30 IC
  • 5 Big Boys OYO
  • Little Baby Arm Circles 30 IC
  • 5 Big Boys OYO

Mosey over to the C3 Lot

  • 22 Merkins (Seal Pup Style) in honor/memory of the veterans who commit suicide on the daily : PAX perform 2 Merkins on the 11 lines while “high plank walking” to each line. This was originally intended to be a “drag your legs” style but the superior seal coating on the lot prevented such footwear abuse.

Mosey back to the Rock Lot for a game of “Catch Me If You Can.”

  • Pax find a date
  • Pax A runs backward while Pax B performs 3 Big Boys
  • Pax B gets up and sprints to Pax A who is still backpedaling
  • They tag and Switch. Pax B back pedals while Pax A does his Big Boys.
  • Keep playing catch until each Pax has 30 Big Boys completed.

Meet up at the Shovelflag

10 Burpees a minute for 5 minutes= 50 Burpees

Mosey over to the C3 lot for Parking Lot Suicides

Old School Suicides for a total of 15 parking spaces.

Mosey back to Shovelflag for

50 Burpees OYO




  • Kettle Bell Short Pre-order Page is up. Link is on Twitter and at Gear Page of F3nation. Link is here:
  • Support Pert Plus and his family’s adoption efforts by purchasing burpee tickets
  • YHC still has a few openings for the September Men’s Beach Retreat on September 14-16, 2018. Go to for all details.

Prayer Requests









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