Author: F3Cosmo

The Hill

6/18/2019 – Ying Yang Workout with Logger and Cosmo

Warm Up:

20 Side Straddle Hops

10 Kick with twists

10 Weed pickers

10 Windmills

20 Seal Jacks

Thang

1st line sprint

20 Speed Planks

20 Dead Squats

20 Hand Release Merkins

20 Crab Cakes

20 Mt Climbers

1st and 2nd line spring

20 Side lunges

20 Dipps

20 Jump Squats

20 Carolina Dry Docs

20 Monkey Humpers

1st, 2nd, & 3rd Line sprint

20 JLo

20 Flutter Kicks

20 Pickle Pounders

20 Crunchy Frogs

20 LBC’s

Mosey back to the cars

Stretch Head to Toe (H2T)

COT

Moleskin

Low 60s, overcast and humid

PAX:  Clubber, State, Maize, Nomad, Snooki, Motorboat, Cornwallis, Khaki, Headlock, Logger (co-Q), Cosmo (co-Q)

Moleskin

12 PAX for a Ying Yang workout with Logger and Cosmo co-Qing.  Logger took the warmup and beatdown while Cosmo took the cool down and stretch.  All PAX worked hard and were glad to see the cool down and stretch as Logger was ‘smoking’ the Pax with a very solid beatdown.  Mumblechatter was acceptable, YHC always appreciates grumbling during the stretch…means is working.

Overall great time and great performance put in by all PAX.

Keep it going and keep giving it away!

Always a privilege, 

Cosmo (with Logger)

The Hill

6/4/2019 – Cosmo’s Compound

We’re not professionals….no one is responsible for you, except you…modify if/when needed.

Warm up 

SSH x15 IC

Mountain Warmup – 2x (up and down)

Warm up with exercises needed to walk to a mountain, climb a mountain and climb a tree on the mountain

High Knees (to the mountain path)

Mountain Climbers with a shift left/right (to climb the mountain

Global Warming (to find the tree on the mountain to climb)

Squat Jumps (to grab a limb on the tree to climb)

Vertical Mountain Climbers (to climb the tree)

Quick Stretch

Mosey to the back of the parking lot

Island run pyramid (with compound exercises) – Perform a round of exercises then run around a parking island (across the lot)

Round 1 – Spider Merkins x 5

Round 2 – Chair Sit with Overhead Claps X10

Round 3 – Twisting Lunges

Round 4 – Prison Burpees

Mosey to the “Outback” Building (Cosmo Name)

Balls to the wall w/Chicken peckers – 10 count IC, 5 rounds, different feet elevation each round

LBC w/high hands – 10x Group count (in-between Balls to the wall sessions)

Mosey back to cars

Stretch

COT

Moleskin

Low-60s, Clear and Fabulous

PAX:  Maize, Fresh Cut, Quick(ie), Brickyard, Zamboni, DC, Beater, One Direction (Down Streamer), Headlock, Khaki, Kindergarten Cop, Snooki, State, Logger, Motorboat, Cosmo (Q)

Moleskin

16 PAX posted on a beautiful morning for some compound exercises lead by YHC.  The morning started with something about Headlock’s girlie short shorts and leggings (ask him) and ended with everyone getting a pretty decent beat down.

The virgin run of the Mountain warm up was fun (others are welcome to it if interested) and got everyone warmed up.  The Island Pyramid worked to YHC’s expectations with the exception of the Prison Burpees…Q needed and received some help (and deserved ridicule) for jacking up the cadence multiple times…HOWEVER….all got in some good reps and were ready for the next exercise…or so they thought.

Chicken Peckers with elevated feet are ALWAYS fun and spur much mumble chatter (very suitable today) and the 5 rounds proved painful enough   for everyone…although Q wondered if it was hard enough as some were still ‘moving it’ pretty well back to the cars.

Great to have One Direction back while he’s in town as well as Kindergarten Cop and Snooki.

NICE WORK to men….keep posting….keep getting better…..keep passing it on.

Always a privilege, 

Cosmo

The Hill

6/15/2019 – Ruckin’ Around with Cosmo

We’re not professionals….no one is responsible for you, except you…modify if/when needed.

Ruck to park (where we completed our last Murph)

At Location

Hanging Cable Hand Walk – On the cable apparatus (Murph pull up), hang and walk (hand-over-hand) around the perimeter of the apparatus.

Merkin x10 IC

Ruck to the shelter

Step up rucksack presses x10 each leg – OYO

Ruck out of park and thought the neighborhood, stopping at a grassy knoll along the way

Core work with lifted rucks

Flutter Kicks x25 IC

In The Morning x10 IC

Heels up rucksack press up x10 IC

Flutter Kicks x15 IC

Ruck to the Hill steps (increase pace for the last 200 meters)

Climb the steps

Return to cars

COT

Moleskin

Mid-60s, Overcast w/light rain

PAX:  Maize, Nomad, Snooki, Marshal, Knee High, Aggie, Alamo, Tulip, Thin Mint, Buck Shot (FNG), Cosmo (Q)

11 PAX posted for a rather soggy ruck and completed 3 MILES with 4 stops for exercises (nice work men).  Pace was awesome and allowed for discussion and catching up along the way.  The Cable Walk was tough in many ways, but will help get us in shape for more pull-ups.  Always good to see Logger who joined us for some Cable walking as a break from his run.  Mumblechatter was sufficient, especially during the core workout (something about wet grass) and YHC was happy to hear it.  The end-of-the-ruck trot seemed to be a PAX favorite as well.

Welcome Buck Shot (FNG)…nice work Aggie for EH’ing him!

Keep passing it along!

Good work by ALL!

Always a privilege, 

Cosmo

Uncategorized

5/18/2019 – Well Balanced Ruck Workout

We’re not professionals….no one is responsible for you, except you…modify if/when needed.

Warm up

SSH x20 IC

Merkins x10 IC

Air Squats x20 IC

Ruck to location

Indian Ruck with Rucksack pass – Overhead, Right hand only, Left hand only

At Location

Ruck Pass, Swing and Throw

Rucking Balance Positions

Ruck Planks – High, Low, Single Arm (L/R), Single Arm/Single Leg

One foot – Front/Back

One foot Table Pose

Tree Ruck position

V up Ruck Position

Ruck sit ups w/Ruck Sack Pass – Partners

Ruck Back

COT

Moleskin

Mid-60s, Clear and Beautiful

PAX:  Cornwallis, Maize, Fresh Cut, Quick(ie), Brickyard, Bulldog (Kotter), Cosmo (Q)

7 PAX posted for a ruck workout with some balance.  The ruck started with a walk down River Road to the elementary school.  At least half the way was used to Indian run while passing the rucks.  YHC is hoping Brickyard is ok as he took a couple of shots to the head while passing the ruck sack.  Somewhat humbling when Maize’s M jogged by the PAX telling us to “Stop loafing”…however, YHC chooses to believe she was only speaking to Maize… and maybe Fresh Cut!

All PAX performed the balance moves and passes well as well and enjoying catching up during the ruck.  Great to see Bulldog back in action…looking forward to watching his progress in the days ahead.

Overall, a great day to ruck and spend time with F3 Brothers….well done men.

Always a privilege,

Cosmo

Uncategorized

5/16/2019 – Cardio Gumby Yoga Workout  and Logger’s Stuff

We’re not professionals….no one is responsible for you, except you…modify if/when needed.

Warm up

SSH x20 IC

Merkins x10 IC

Motivator from 5

The Thang #1 – Cardio

Mosey to the first parking lot light

10 Burpees OYO as fast as you can

Mosey to second parking lot light

10 speed squats OYO as fast as you can

Mosey to third parking lot light

10 pick jacks OYO as fast as you can

Mosey to fourth parking lot light

10 merkins OYO as fast as you can

Mosey to middle parking lot light

The Thang #2 – Yoga

Breathing

Warrior 1,2,3

The Thang #3 – Stretch

Stretch bottom to top

The Thang #4 – Logger’s stuff

Assign currently unassigned PAX to teams using the very manly rock-scissors-paper method

Preview of EOM competition

Shifting plank – PAX in plank position then shifting left, right, center – x2

Shifting squat – PAX in plank position then shifting left, right, center – x2

Flutter kicks

Low Dolly

High Dolly

COT

Moleskin

Upper 40s F is and Clear….NO WIND and Beautiful

PAX:  Logger, Brickyard, State, Strudel, Groupee, Maize, Kindergarten Cop (FNG Welcome), Nomad, Motorboat, Cornwallis, Tulip, Cosmo

12 Pax gathered for a Cardio Yoga Gumby workout (that was a bit overdue) and a preview session of the EOM team competition.  Warm up went well and most PAX were excited to only motivate from 5.  Cardio square was fun and moved pretty fast with some suitable mumble chatter.  Yoga and stretch went well and YHC is always encouraged to see the PAX improvement (I saw many more PAX lower front legs in the Warrior positions….NICE WORK).  Logger jumped in with some assignment and instruction….then poo-pooed our zen state with some further workout/beatdown exercises….mumble chatter increased, but everyone appreciated the extra effort and not missing out on the last 10 minutes of the workout.

Welcome Kindergarten Cop (KC)….GREAT to have you part of F3 Indianapolis!

Keep up the good work…and keep passing it on.

Always a privilege,

Cosmo (for Logger)

Uncategorized

2019 F3 Indianapolis Convergence – 3/23/2019

Beatdown for the day:   Nantan Favorite Mixer – Cosmo Q

Beatdown Detail:  Partner workout, changing partners for each exercise, must choose someone you don’t know or don’t know very well (i.e. Black Cat PAX and Indy PAX)

We’re not pros, nor responsible (me, F3, Northview)…pace yourself, modify as needed.

Warm up

SSH x25 IC

Twist with a kick (always fun)

Merkins x 20 IC

Motivator from 5

Indian Run around the parking lot (with 30+ guys Q was wondering about the wisdom of this decision)

Par up for Wapner’s Revenge – Soccer Goal Routine (using parking lines and light poles)  – Set of exercises, run around the light pole, set of exercises, run around the light pole, RNR.

Mosey to the Hill

Par up for the Brickyard Burpback Mountain

Slowsy to the end of the parking lot

Bear crawl half the lot, lunge walk the other half, making our way back to the shovel flags.

Mary

Flutter kicks x 20 IC

C-SIt bicycles x 21 IC

LBCs x 25 IC

Name O’ Rama

COT

Moleskin:

Clear, crisp and absolutely B-E-A-U-tiful, 35 F (ish)

PAX:  Maize, Motorboat, Piper, Crout, Snoop, Fresh Cream, Aaron Bugleman (FNG), Wolverine, PVC, Beanie, Brian Smith (FNG), Quick(ie), Tulip, Picasso, Tony Spears (FNG), Brickyard, Randy Rife (FNG), IM, Logger, Woodchuck, Wapner, DC, Zamboni, Beefsteak, Maestro, Maestro 2.0 (FNG), Pawnee, Flash, Khaki, Cosmo (Q)

What a GREAT Day for a 2nd year celebration and F3 Indy’s first convergence!  Following a slight logistics scare (Q/coordinator didn’t know there was a race at the #Hill this particularly day) and a reroute to the lower east side (thanks Khaki for being traffic cop), the introduction, warm up and beatdown began.

Huge gathering of old friends, new faces and down streamers for a celebratory beatdown that YHC thought was a bit harder than originally anticipated!  All worked hard and progress was observed by some of the newer PAX to F3.  Huge shoutout to #Black Cat for another trip to the #Hill (always great to see these guys),

Q enjoyed the mumble chatter as routines like Wapner’s Revenge and Brickyard’s BURPback Mountain were introduced and experience for the first time by some of the newer PAX.   (NOTE:  The routine is not Broke as the Q mistakenly called it…..Wapner was VERY quick to point out Q’s mistake.)  Q also enjoyed the core workout…and thanks to Zamboni….Q got to work in some C-Sit position.

Namo’o Rama was AWESOME with the hammer/anvil combo and the huge COT was truly inspiring as the opportunity to honor our Brickyard for all his efforts.  It was fitting as well to welcome the new site Q for Saturdays (Maize) and the new Nantan for Indy, Cornwallis.

HUGE THANKS to all that help organize this event!  Special thanks to Pawnee and Khaki (film crew), Logger and his M (food and heat) and Zamboni and team (awards).

It is very inspiring and humbling to be part of such a great group of men striving to be the very best version of themselves and desiring to make an impact in our world!  Two years is a significant milestone (especially as we look back to where we’ve been) but there’s more in front of us than behind us, more men that need this in their lives and more positive impacts to make in our world!

Keep posting, shield-locking and passing it on!

ALWAYS a privilege,

Cosmo

Uncategorized

2/16/2019 – Wonder in the Woods Ruck

Intro: We’re no pros nor responsible, neither is Northview.  Know your body and modify as necessary.

The Thang

Start at cars, mosey around the parking lot to pick up those coming in ‘hot’ to the workout (you know who you are).

Ruck past the out building to the woods, stop at the Cross in the Woods, do Merkins x 10, Squats x10, IC.

Ruck around the woods (making our own path as Q missed his turn), stop at the Cross in the Woods, do Merkins x 10, Squats x 10, IC

Ruck around CC track to pavement bottom of the Hill.  Drop packs, carry overhead x 100 yards.

Load packs, ruck around Bear Crawl Bridge, past out building to wood.  Stop at Cross in the Woods, do Merkins x 10, Squats x10.

Ruck out of woods, turn hard right and follow tree line and path back to Cross at the Woods, do Merkins x 20, Squats x 20, IC

Ruck out of woods on CC path around to flag poles.  Drop packs and carry overhead 100 yards toward the east side of the church.

Load packs ruck to hills by the parking lot, bear crawl both hills.

Ruck to the cars.

COT

Moleskin

Clear 29F and BEAUTIFUL

PAX:  Tulip, Thin Mint (FNG Welcome), DC, Kenny, PVC, Maize, Nomad, , Marshal, Knee High, Cornwallis, Zamboni, Brickyard, Cosmo (Q)

13 (yes 13!) PAX met on this lovely morning to ruck in the woods.  After a short tour of the parking lot and picking up our ‘hot’ PAX, we moved to the woods for a repetitive, but fun ruck circuit.  All PAX performed solidly, keeping on pace and having time for suitable mumble chatter, PAX talk and attempting to smooth the ice not the flood pond with Zamboni (no injuries to report…thankfully).

Awesome ruck, awesome group of men, awesome morning and sunrise…no more to say…except keep EHing so others can experience these morning with us!

Always a privilege!

Cosmo

The Hill

1/29/2019 Keeping warm on the inside…..

We’re not pros, nor responsible (me, F3, Northview)…pace yourself, modify as needed.

Warm up

SSH Combos x 20 IC

High Knees x 20 IC

Seal Jacks x 20 IC

Speed Squats x20 IC

Rinse and Repeat

Al Gore/Global Warming x2 both directions

Mosey to the ‘Patio’

The Thang

Merkins x10 IC

Planck Balance Series (Lift arms/legs, low plank)

Leg Lifts 3 position x 2

Reach for your heels

Leg Blasters Count down from 10 (10 count in between)

Yoga Series (Warrior 1 and 2 with reach)

Yoga Balance (present pose to table)

Stretch

Mosey back to the cars

Name o’rama

COT

Moleskin

12ish windy with snow; -5 with wind chill

PAX:  Maize, Cornwallis, Logger, Beefsteak, Headlock, DC, Cinnamon (FNG), Nomad (FNG), Cosmo (Q)

11 PAX ventured out on a cold, blustery morning to get better!!!  After a quick work for YHC on the importance of ‘owning your stuff to improve’ the warm up from the inside started.  Mumblechatter was good through the warm up and the mosey to the patio (new-found location with a windbreak…not sure why we didn’t see it before) was with the wind so not bad.  The warm up continued with balance, burners and Yoga/gumby with the usual groaning that makes this Q smile every time.  Mosey to the cars was great until we turned the corner facing heading west and realized how strong the wind/snow mix really was…ugh.

AWESOME to have two new FNGs….keep giving it away men!!!

Always a privilege,

Cosmo

The Hill

1/19/2019 Tundra Ruck

We’re not pros, nor responsible (me, F3, Northview)…pace yourself, modify as needed.

Warm up

SSH Combos x 20 IC

Weed Pickers x20 IC

Arm Circles OYO

The Thang

Ruck around the parking lot.

COT

Moleskin

32ish windy with cold rain

PAX:  Maize, Swayzee, Cosmo (Q)

After a doubtful start due to weather, 3 PAX gathered and braved the icy/rainy conditions to ruck in the parking lot.  Good conversation as we made our way to 4 small laps and 2 big laps (both lots and up the hill once) to complete our effort.  Always fun to ‘overcome’ the weather, even though we were pretty soaked at the end.  Nice work guys!

Always a privilege,

Cosmo

The Hill

1/17/2019 Cosmo’s Birthday Party

We’re not pros, nor responsible (me, F3, Northview)…pace yourself, modify as needed.

Warm up

SSH Combos x 20 IC X15 IC X10 IC

Al Gore/Global Warming 2 laps both directions

Stretch

The Thang

Mosey to the other side of the parking lot

Merkin Combos (all varieties) 52 total

Flutter Kicks X52 IC

Bear Crawl Indiana Run in the parking lot

26 Burpees IC

Slowsy to the incline

Lunge Walk 50 yards (last 1/3 with hands in the air)

Mosey to cars

Yoga/Gumby

COT

Moleskin

32ish and cloudy, snowing at the end

PAX:  Headlock, Cornwallis, State, Brickyard, Khaki, Beefsteak Maize, Zamboni, Promo (FNG), Swayzee, Logger, DC, Cosmo (Q)

Following the inaugural F3 Indianapolis Qsource meeting led by Zamboni……13 PAX gathered to help celebrate Cosmos’ birthday Q.  The morning started with a short thought for the day from Cosmo about fighting those areas of complacency in our lives that are good for us….followed by SSH combos to get warm, followed by Global Warming…at this point PAX worried that we were some kind of cult meeting in the church parking lot…so we ran away.   Bear crawl indian run brought some groans only followed by 26 Burpees, not 52 because the birthday Clydesdale didn’t want to…that why!

Mumblechatter was AWESOME and the group learned that Cosmo probably shouldn’t have caffiene prior to a workout.

ALWAYS awesome to have FNG…welcome Promo, also great to see other newer guys further committing to this awesome group of men!

Keep fighting complacency men….and keep passing F3 along so that others can fight the good fight with us!

Thanks for the birthday wishes!

Always a privilege!

Cosmo

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