F3 League City

08/29/2026

Saturday 29AUG26 @ 0630, 77F 91% humidity, wind 2MPH WNW

8 PAX: Bender Bug -Hop and YHC 🍑

Warm-Up:
1/4 portion run of traffic circle
Abe Vigoda IC x 10
1/4 portion run of traffic circle
Grass Grabber IC x 10
1/4 portion run of traffic circle
SSH IC x 25
1/4 portion run of traffic circle
Merkins IC x 10

The THANG:

Mosey to coupon corner:
Curls IC x20
Overhead Press IC x20
Kettle Bell Swings OYO SC x10
Chest press IC x20
Squat OYO SC x10
Run a lap
Repeat coupon exercises
Run a lap

Mosey to basketball court for OYO sequence:
Line up on half court baseline
15 BBSUs
Lunge walk to wall
5 Wall Stand Vertical Merkins
Bear crawl back half court to baseline
Repeat above x5

Mosey to playground circle Sidewalk or an easy exercise called ‘Take Five’:
OYO
Sprint 5 sidewalk panels
Sprint 5 burpees
Sprint 5 sidewalk panels
Sprint 5 burpees
Repeat until 1/4 mile lap completed around sidewalk circle.
Mosey to trucks

Cooldown:
Freddie Mercury
Dolly
Boat/Canoe
Rosalita
J-Lo
O’Mary

COR
NOR

Announcements:
Houston Convergence coming up?
Running/rucking/walking/hiking mileage challenge including all AOs. Get signed up! Starts 1SEP!

Prayers:
- Nepal victims of flood
- Families
- PAX Health

~🍑 out~
F3 Space City RegionF3 NationJason GodfreyF3 League City Alex Mihut Jacob Garza Elliott Snell

06/20/2026

Happy Father’s Day from F3 Trinity! We enjoyed a special 2.0s fun-filled Beatdown today with lots of games and of course our 2.0s. F3 Space City RegionF3 Nation

01/04/2026

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 ~

12/27/2025

F3 Trinity PAX enjoyed some Fellowwship and good burritos at Juanderful post BD. Thanks for the Q D^3!

F3 Space City Region

12/13/2025

See you there!

The Ridge Launch Party!

1/31/2026

The furthest west Space City AO finally has an official launch date! Come join the men of the Ridge for the beatdown of the century to help us celebrate! Ok, maybe not the century, but it will be fun!

From 630am - 900am we'll have a beatdown, games, and a coffeteria with breakfast for everyone, so please RSVP so we can get a good headcount for food! More information on BAND.

Looking for some extra credit? DD ruck will be at 0530.

11/29/2025

Well done men of F3 League City Trinity and families today. 13 PAX came out in support of Veteran Brain & Mental Health

Veterans Day Hero WOD

Presented by The Step Up Foundation | Rogue | CrossFit

Veteran Su***de Prevention

Sara Wilkinson, Rogue, and CrossFit present the hero workout “CHAD” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for su***de prevention

CHAD1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be a part of something greater than themselves. To not only bring awareness to the epidemic of su***de, particularly among veterans but also to help be part of the solution through the support of The Step Up Foundation and other veteran health initiatives.

This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to su***de, while also committing to try to change the number.

The Workout

1,000 box step-ups completed as a team, partner or individual for time.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30 #/20 # rucksack. You pick the height of the step-ups.
3. Expert // 45 # rucksack. Use 20″ box for step-ups.

“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
-Sara Wilkinson

Sara Wilkinson, Rogue, and CrossFit present the hero workout "CHAD" in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the

08/30/2025

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~

07/26/2025

F3 Trinity Breakfast after a VQ by -In.
F3 Space City RegionF3 Nation

07/19/2025

05/26/2025

F3 Trinity in League City, TX out with the families crushing the 2025 Memorial Day Murph.

F3 Space City Region
F3 Nation
F3 League City