F3 League City

Saturday, Jan 3rd, 2026
63F, 70% humidity, wind 9MPH W




18 Pax: Skater, Scooter, , -Hop , , , Bug , ending , , n boots , Catch , , Cyborg , , Bender , ,FNG and YHC 🍑

Preblast:
It’s my 7 year F3 anniversary Q!

7 years of good luck, friends, better myself, invigorating male leadership, potential realization, growing, striving, educating, improving.

Warmup:
7 Abe Vigodas IC
7 merkins IC
7 grass grabbers IC
7 copper head squats
Runner stretch
7 SSHs
7 Imperial Walkers
7 BBSUs
7 Mountain Climbers IC
7 diamond merkins
Mosey to parking lot corner.

7 Competition:
Bear Crawl sprints to determine partners.

7 partners:
7 burpees from PAX 1 while PAX 2 long jumps.
7 burpees from PAX 2 while PAX 1 long jumps.
6 burpees from PAX 1…
6 burpees from PAX 2…
5 down to 1.
Mosey to small hill at statue

7s:
1 burpee at hill bottom
Bear crawl up
6 sideways lunges
Crawl bear down
2 burpees down to 5 lunges up.
Continue until 6 burpees and 1 lunge.
Indian run to coupon corner.

Tabitha Coupon 7:
Stations are coupon merkins, Greg Louganis, coupon flutter kicks, overhead press, coupon squats, curls, bench press, kettle bell swings, bent over rows, front raises.
70 seconds on, 7 seconds to rotate
Mosey to BB court.

7icides:
Line up on wall.
7 wall merkins
Run to base line.
7 squats.
Repeat.
Mosey to flags.

Cooldown:
Plank for 77 seconds.
7 O’Marys.

COR
NOR

Announcements
- Check Band.
- RSVP for Ridge launch 🚀 on 31JAN. All Space City AOs will be closed.
-welcome to F3 Space City!

Prayers
- Prayers for our families
- PAX not here
- Josefine, Mike, Anthony

Thanks for 7 years and heres to 7 more!

~ 🍑 out ~

Saturday August 30th, 2025
79F, 90% humidity, wind 3MPH N




6 Pax: , , Band Camp(Lake Charles), 5-0(Lake Charles), , and YHC 🍑

Welcome to our Lake Charles visitors enjoying Great Wolf Lodge!

Warmup:
Abe Vigodas x 8 IC
Grass Grabbers x 8 IC
Imperial Walkers x 10IC
Merkins x 10 IC
SSH x 25 IC
Runners Stretch
BBSU x 15
Mosey to coupon corner.

1st stop Coupon Corner:
10 curls IC
10 overhead press IC
10 front raises IC
10 black BBSUs

25 of each of the above in any order with small lap around the parking lot in between each set of 25.

Mosey to ninja course.

2nd stop ninja course:
10 merkins
10 lunges
10 LBCs

25 of each exercise above including 25 pull ups in any order. After 25 reps run to dog statue and back.

Mosey to B-ball court.

3rd stop B-ball court:
5 decline merkins
5 burpees
5 wall jumps IC
5 angry chairs IC

20 more reps of each exercise above in any order. Run to court baseline and back after 20 reps

Mosey to short wall

4th stop short wall:
10 American hammers IC
10 step ups IC
10 incline merkins
10 pull-ups

Mosey to trucks.

Cooldown:
Rosalita
Dolly
Boat/Canoe
Flutter kicks
O Mary’s

COR
NOR

Announcements
- Check Band.
- Peaches has Holiday Grid Q Monday at TLV Park at 0630.

Prayers
- Family, Labor Day travelers, ‘s new job going well, 1 year old sleeping through night
- Lake Charles visitors!

~ 🍑 out~

Saturday 4JAN, 57F, cloudy, wind 10mph E, 89% humidity, 30.19inHg and steady

!!!! 23 PAX!!!
Skater, Scooter, Dominator, FNG Drywall, Shark Attack, Little Foot, FNG@Dasher , FNG@BONE-IN, (Shake Ya Pants) , Cyborg , , -Hop , ,^3 , ,, Gauge , ,-C , , Snowden(needs Band TP), and YHC 🍑

In honor of 🍑 6 year F3 anniversary which started Jan 5, 2019 I dedicated this BD to educating and inspiring PAX about F3. Thank for all you’ve done to support me!!

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Free of Charge
Never pay to workout, ever.

Open to all Men
No matter the man, you are welcome here.

Held Outdoors
Rain or Shine, Hot or Cold, we are out there.

Peer Led
Rotating fashion of men leading each other.

Ends with a COT
Always ends with a Circle of Trust.

Free workouts always. Also get Free advice, free new pains to explore, Freedom to choose and modify as needed:
But you don’t always know what the consequences of that freedom of choice is. I’m gonna pick number in my head of in cadence warmup style and stationary exercises. You pick your warmup exercise and do it according to my count. No repeat exercises. Guess wisely.

Runners stretch. Mosey to parking lot.

Open to all men is Building block of leave no man behind but leave no man where you found him:
- We do the next part together always picking up the 6. Broad jump, lunge x2, burpee, broad jump. Run back to farthest back PAX and keep going until mid way point.
- Rinse and repeat going back other way.
- Mosey to playground.

Held outdoors means we get to rough it but also use everything to our advantage. Mini Dora time:
- PAX pair up and 1 runs while other does exercises then swap.
- 50 pull-ups.
- 100 stepups SC.
- 200 merkins.
Mosey to basketball court.

Peer Led means we share the responsibility and all get to grow in leadership.
- Circle up. Burpee treehouse around the circle each PAX choosing their count and showing their toughness.

Ends in COT means we all face each other equally like the round table to help each other overcome our fears and face weakness head on with support from our fellow PAX.
- Circle up big. Count off. Partner up.
- Pax 1 grabs feet and wheelbarrows pax 2 to middle for partner merkins with those across. Do 4 partner merkins on Qs call when everyone ready then both PAX wheelbarrow back to circle perimeter.
- Switch.
- Rinse and repeat.
- Mosey to start.

6th unofficial tenant is get your butt on Band cause it’s the official communication method:
We will do SSH cooldown starting with 100 IC. Subtract 10 for every HC on Band. SYP, Emergen-C, Hip Hop, Cyborg

COR
NOR

FNG Naming x3:
Drywall
Dasher
Bone-In

Announcements:
- Sign up for Qs!!
-TTT being planned.

Prayers
- Marriages, Families, Cyborgs Job opportunities

~ 🍑 out~