• When: Aug 15, 2019
  • QIC: Cruiser
  • The PAX: Spicoli (R) Reveille (R), DryDock (R), Punkin, Miranda (R), Lawn Boy (R), Toy Story (RR), Old Glory, Skreech, Muffy (R) and YHC Cruiser

78* > Pleasantly warm & Moist


I am not a professional. F3 workouts are FREE and voluntary – you are here of your own free will #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Warm-Up

Circle up around the flags

  • Abe Vigoda x 10 IC 
  • Copperhead Squat x 10 IC
  • SSH x 20 IC
  • LBAC’s F&R x 10 IC, followed by Seal Claps x 10 IC, followed by Ray Lewis x 10 IC
  • The Thang
    • Thor’s Hammer > 1:4 ratio BBSU’s x American Hammer
      • 55 x 220 each total
    • Mosey over to my truck, grab coupons, circle up around the flags
    • Jack Jack Webb > 1:4 ratio Merkins x Jack Webbs
      • 55 x 220 each total > Raise those coupons on the JW’s
    • Coupon Curls x 25 IC > Use good form
    • J-Lo x 10 IC
    • BBSU’s x 20 CC
    • Low Flutter x 25 IC
    • LBC’s x 50 IC
    • Oblique Crunch x 10 IC > L&R side
    • High Flutter x 20 IC
    • Coupon Curl x 20 IC
    • Skull Crusher x 15 IC
    • Broga Cool Down 5 minutes > That’s a Wrap 




  • To our BOTG > On IR right now are in our prayers.
  • LEO’s in Philly shot yesterday
  • Lawn Boys mother with stage 4 breast cancer
  • HUD’s daughter “Parker” on her Cancer Free checkup yesterday


*River Rollers* Sunday, Aug 18, 0700 Wheels Roll

*Thirsty Thursday* Aug, 22nd at Tin Roof BBQ 5pm til https://www.tinroofbbqtexas.com/  Across the damn bridge Spicoli
18918 Town Center Blvd. Humble, TX 77346

*F3Kingwood Bible Study*: Thur, Aug 29th 7pm-8:30pm 

*Iron PAX Challenge* Sept > Sign up here > https://f3greenwood.com/ironpax-form/

*Travis Manion Foundation*: 9/11 Heroes Run/Ruck. Sept 7th, 8:00am The 9/11 Heroes Run 5k welcomes runners, ruckers, and walkers of all levels and of all ages. This is a Family Affair, wives, kids etc. F3 Houston has a Rucking Team already started, please join us. More Information > https://www.travismanion.org/community-engagement/911-heroes-run/2019-houston-tx/

*CONVERGENCE* F3Houston 3 Year Anniversary:  All AO’s Closed > Sat, Sept 28th, 0630 – 0800 Eleanor Tinsley Park; 18-3600 Allen Pkwy, Houston: Please get with Cruiser, HC or Hard Commit that you’ll be attending. Also, accepting donations to help offset cost of Coffeeteria. Food & Beverages at the park upon completion.


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.  Don’t forget about Twitter > It’s what F3Nation and many of the AO’s around the country use to stay in touch with what’s happening. Look for all the AO’s in @f3Houston @f3LeagueCity @f3Katy @f3Sugarland & @f3Kingwood

Honored to lead> Cruiser