Oh Ruck-it

2 men posted and decided that rather than just stretch the whole workout to recover from Cosmo's Q Thursday they would "just ruck it". Along the way they found some toys to "play with". Moleskin: The two Rucker's return to find lost boy also known as PVC wandering the parking lot looking for them. Fortunately since…

Contractions

8 men posted in the gloom for a ruck and to spend a lot of time under tension. Coming off a long break from F3 (thanks to the addition of our baby Caroline, as well as Spartan training and recovery), I was excited to jump right into things from the beginning of the workout. Disclaimer…

A variation on a theme

Left home a little early this morning because I knew I needed to fuel up the vehicle. At 0 630 I posted the shovel flag and took a little siesta. I awoke to see two guys pulling in with F3 shirts on and I did not recognize them oh you can imagine how excited I…

4/21/2018 “I’m Back” the Cosmo Story Workout

The Thang Warm up SSH Windmills Shoulder Pretzels Arm Circles Mosey to the back lot Jump Squat Holds (from 10) Toe Raises (3 positions) Overhead Claps (50) Cherry Pickers (50) Curb Plank Walk Mosey to the Circle Garden Circle Merkins (to 10) Wall Sits Mosey to the playground Pull up Practice (top position, then lower…

Easter Egg Hunt

10 PAX rolled out of the fartsack (4 for the ruck) and met at 0700 for a good old fashioned egg hunt. After the disclaimer, here's what we did: Warm Up (IC): 10 Burpees 15 Mountain Climbers 10 Windmills 15 Heisman Rules of the egg hunt: 1. Go to the area I tell you 2.…

1 Year Anniversary Convergence

March 24 2018 at the Swamp 15 pax posted with an honorable mention to f3DC for attempting to post with his 2.0 who would have nothing to do with it. #HIM Hoping Hold'em was just on his usual late start schedule we began on time! Warm up SSH ic 20 Bean pickers ic 20 Storm…

3/17/2018 – Striped Beast Workout

33 F Clear PAX: Cornwallis, Brickyard, West Coast, Zamboni, Appletini (visiting from Chicago), Cosmo (Q) Warm up Side straddle hops High knees Torso twists Arm circles Motivator - Cosmo style Burpees Indian run to the parking lot Upper body 6 Walking merkins Plank walk Paratroopers Pick em up merkins Jump merkins wide plank walk Mosey…

Descent Into Madness

5 Men posted with the rising sun to descent into madness.  Beautiful 30F.  All exercises performed counting down instead of up. Warmup: 20 single count squats 5 super slow mo windmills 10 four count merkins 20 four count monkey humpers Mosey Jump squat holds from 10 - 10 jump squats, hold Al-Gore for 10 seconds,…

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