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

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

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

1/5/2019 – First Saturday Ruck at the Hill

We’re not pros or responsible….neither is F3 nor Northview…watch uneven ground.

Warm up

SSH x 20

Global Warming

Merkins x 20

Stretch

The Ruck

Started from to back and followed the cross country course.

At 25 minutes stopped at the Cross in the Woods for 25 Burpees OYO.

Finished at the cars with a stretch.

COT

Moleskin

Clear, no wind 35 F ish

PAX: Swayzee, Maize, DC, Maximus (DCs 2.0, Max), Cosmo (Q)

GREAT morning for the first Saturday Ruck! Awesome fellowship and some decent hard work for the group…Burpees in the Woods even generated some mumble chatter that made the Q smile.

Great time catching up and getting to know the guys as we travelled along.

Always a privilege!

Cosmo

12/4/2018 Cosmo’s Variety Show

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

Warm up

Combo warm up, 3 rounds moving through all exercises, accelerating each round (reps reduced each round)

SSH x 15 IC

Power SSH x 15 IC

High Knees x 15 IC

Front Kick (running) x 15 IC

Stretch

The Thang

Mosey to the end of the parking lot

Burpee Ladder in the parking lot

Mosey to Bear Crawl Bridge

Bear Crawl Ladder – 3 rounds – exercises, bear crawl, wall sits

Round 1

Merkins x 10 IC

Bear Crawl to porch

Wall Sits – 1 minute

Round 2

Merkins x 10 IC

Flutter Kicks x 20 IC

Bear Crawl to porch

Wall sit – 1 minute with 30 sec overhead claps

Round 3

Merkins x 10 IC

Flutter Kicks x 20 IC

Speed Squats x 10 IC

Bear Crawl to porch

Wall sit – 1 minute with 25 sec overhead claps, 25 sec Moroccan Nightclubs

Mosey to car

Mary (4 minutes)

LBCs

Low Dolly

Rosalita

High Flutterkicks

Moleskin

32 and cloudy, with a little ice

PAX:  Headlock, PVC, Cornwallis, State, Wolverine, DC, Cosmo (Q)

Possibly a bit easier beat down today a Q is still recovering from being under the weather for over a week.  Good workout though.  Q brought up the rear in the Burpee Ladder (no surprise there) and everyone got a good workout bear crawling and wall sitting.  Mumblechatter was a bit light today as most were taking it easy on the Q….or maybe Q couldn’t hear trying to keep up…either way, everyone put out a strong effort in the colder weather.

There were some obvious PAX out today…we missed them…hoping they are able to return to the beat downs soon.

Always a privilege,

Cosmo

11/20/2018 Cosmo’s Turkey Gumby

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

Warm up

SSH x 29 IC (Q can’t count)

High Knees x 20 IC

Arm Circles, Front & Back

The Thang

Leg Blasters (from 10 staying with 10 count for Al Gore’s, until 3….long story, Q still can’t count)

Black Snake around parking lot

Merkin/Arm Balance Pyramid from 5, 10 count Arm Balances

Mosey to second spot

Core Pyramid

C-Sit

Leg Lifts 3 Positions with 10 flutter kicks at each level

Leg Lifts 3 positions with 10 dollies at each level

Stretch Sequence (feet to shoulders)

Breathing, runners stretch, groin stretches, quads, calves, arms, back

Slowsy to the cars

COT

Moleskin

35 F ish and soggy

PAX:  Headlock, Zamboni, PVC, Cornwallis, State, Beefsteak (former FNG), Marshal, Knee High, Logger, Woodchuck, Catfish (Down Range), DC Cosmo (Q)

A little bit tougher Gumby today (at Zamboni’s request), but turned out very well for all.  Mumble chatter was AWESOME…mostly focused on the Qs inability to count appropriately and remember L/R (#respect I suppose).  Q got some revenge with ‘forgetting’ the count on a few balance moves, breaking out C-sit and jousting with others in the group.  Great fun had by all.

Serious note:  Zamboni shared/reminded the group that this is FIRST a MEN’S group and not a FITNESS group…great reminder to strive for those “iron on iron” relationships moving forward.  Catfish brought some wisdom to use rucking for this purpose…great combo idea.

THANKS Zamboni for the insight….let’s all get to work on this as a group….it will make us better!

Nice work today men.

Safe travels for those on the road…Happy Thanksgiving to everyone.

Always a privilege,

Cosmo

10/11/2018 – Deathstar Gumby

We’re not professionals, neither is anyone else in the group.

You are responsible for yourself, no one else is including F3 and Northview Church.

Know your body and modify as needed.

Warm up

SSH

Weed Pickers

Arm Circles

Arm Stretch OYO

Mosey to the Grassy Knoll

Modified Deathstar

Station #1

Merkins Stars (10 Merkins each at 4 rotating stations OYO)

LBC Stars (10 LBCs each at 4 rotating stations OYO)

Mosey to Station #2 (approximately 100 yards)

10 Moguls

Rinse/Repeat 2X

Gumby

Yoga Stretch – Warrior 1,2,3

Runners Stretch

Deep Side Lunges

Triangle Stretch

Back Roll Up

Arm Stretches – Tris, Shoulders

Mosey to the cars

Name o’rama

COT

55 F Clear and a bit muddy at the Grassy Knoll (but not bad)

PAX:  Khaki, Brickyard, Head Lock, Logger, Cornwallis, State, DC, Keytar, Cosmo (Q)

DC’s joint-Q idea worked out VERY WELL this morning as the group got a decent bit of push up, LBC balance exercise then topped it off with some yoga and stretching.  Made for a great feeling  leaving the workout for this Q that lasted the rest of the day.  Good mix of things even though it sounded a bit strange at first….but then we are dealing with a joint DC/Cosmo Q…so likely should have expected some weirdness!

NICE WORK men…

I have 2 chagres to ALL PAX…

1 Q – Let’s target as a group to volunteer for Qs out in advance (maybe a month out if possible)…this will help the site Qs focus more on making the Qs awesome and less on scheduling.  I’m committing to get better at this moving forward….jump in with me here.

2 Pass it on….let’s keep growing this movement and impact other men that need this in their lives.

Its great to be a part of this awesome group!

Always a privilege!

Cosmo (for DC)