• •When:  08/07/18
  • QIC: Tib-Fib
  • The PAX: Cruiser (RR), Spicoli (R), Muffie (R), Dry Dock (R), Tib-Fib, Trojan, Pee Wee, Left Turn, Scooter

9 Pax (weekday record)  0 FNG’s


78*  85% humidity


YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

Quick warm up to get the blood flowing:

Jump rope OYO 50

Abe Vigoda IC 10

Hillbilly Walker IC 10

Copperhead Squat IC 10

LBAC Forward and Reverse IC 10

Then the fun began:

Battan Death March with the 6 doing 5 burpees.

After the march was over the PAX collected their soccer balls.

Lunges with Twist to both sides. Forward lunge OYO 10 each leg, Reverse lunge OYO 10 each leg.

Prisoner squats with ball over head. Civilian cadence, Q called down with a slow 3 count rise. Each rise was a count.

PAX doubled with battle buddies and the Q was single.  Partner Twist with ball OYO 25, then Partner Twist with ball figure 8 style OYO 25.

Big boy sit ups with partner and ball, OYO 30.

Freddy Mercury circus style. Each cycle the ball goes in between the legs, IC 20.

American hammer with ball, IC 15.

Plank jacks on the ball, OYO 30.

Merkin OYO 10, mosey to the flags for burpees OYO 10, right arm on a step left on the ground merkin OYO 10, burpees with 180 jump, left arm on a step right on the ground merkin OYO 10, burpees with flunges, merkin on the ball OYO 10, burpees with ball OYO 10.

Freddy Mercury OYO 40

CountORama and NameORama

9 PAX, 0 FNG’s – record for a wee


TAPs for Duggar’s brother and family as he fights his battle with cancer. TAPs for Cruiser’s coworker as he continue to fight his battle as well.


With this Q being my second helping of leading the thoughts this time were not I hope can get through this without it being a disaster, but rather am I challenging the men, making the workouts creative.  I know as the group continues to grow that we will begin to try and make the workouts more challenging and even create our own exercises. The future is bright for The River.


  • *The long awaited pre-order for #theriver is open. Get your orders in by August 20th, or miss out on the most epic pre-order all month!



For those few of you who have not yet signed on – get onto BAND today, either via smartphone app (links here: apple / android), or via the website. This is our new preferred Comz Channel going forward – download it and join the band called “F3 Houston” to get all the info on F3 Houston. Here is where you can learn who are the upcoming Qs, sign up yourself to be the Q, read our Backblasts for each WO, learn details of our next CSAUPs, and as usual, make fun of the guys in the Pax in general with some good ol’ Mumble Chatter.

YHC- Tib-Fib