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)

9/20/2018 – Fun with Intervals

Disclaimer

I’m not a professional, 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 – Each exercise 30 sec each for 3 rounds

Jog

SSH

Heisman

3 Step Heisman

Butt Kicks

High Knees

Mummy Kicks

Stretch

3 Deep Breaths

Bend at waist – Hamstring Stretch

Lean L/R

Runners Stretch and reach – L/R

Triangle Stretch – L/R

Roll Up Back Stretch

Mosey to Parking Lot

Interval Circuit #! – 30 seconds/exercise x 30 sec rest, 2 rounds

Suicides

Speed Squat

Mountain Climbers (Whacky Jacks for F3’ers)

Ski Downs

Interval Circuit #2 – 30 seconds x 30 sec rest/exercise, 2 rounds

Mosey to Cars

Name o’rama

COT

71 F Clear and muggy

PAX:  Khaki, Brickyard, Head Lock, Logger, PVC, Cornwallis, State, Wolverine, Cosmo (Q)

Great and historic morning today!

Interval Circuits were a success…kept the intensity with a shortened time frame.  Mumble Chatter was acceptable with lots of knee-grabbing for the 30-second interval rest.  Extended warm up and stretch was welcome as well.  Nice work Men!

Welcome newly-named State and Wolverine…YHC was in a college football mood today….State is for our Florida grad….short for Florida State.  Wolverine was from, as he stated, ‘The Ohio State University’…so we called him something from Michigan just for fun…although he thinks of it as an XMEN name (uh-huh whatever).  Welcome Guys!

Historic Event – Logger is the OFFICIAL new Site Q at the Hill!  YHC transferred leadership to a very worthy leader that has ‘earned his stripes’ and will be GREAT for the Hill Qs.  For the ceremony, Cosmo transferred the newly and specially-made shovel flag to Logger with a few words of thanks and appreciation.  The new Site Q was speechless…obviously with the wonder of all the pomp and circumstance of the moment.  Thanks Cornwallis for the shovel flag and Logger for your leadership…looking forward to great things.

The new leadership change is a great time to remind ourselves that WE ARE ALL LEADERS and are responsible to pass this F3 experience to other men so that we all can be the HIM we aspire to become….Let’s keep it going!

Always a privilege!

Cosmo

8/30/2018 – Gumby in the Gloom

Warm up

SSH x 20

High Knees x 15

Side Kicks x 15

Mosey to the grassy area, south of church.

The Thang

Tibetan 5 Rites, 15 reps each

Yoga

Calf Stretch

Warrior 1, 2

Crescent Pose/Runner Stretch

Hip Flexor

Head to Ground

Runner Stretch L/R Hand to the sky

Stretching

Legs

Hamstring Stretch

Calf Stretch

Groin Stretch

Back

Slow Roll up

Arms

Tricep Stretch

Shoulder

Forearm, top and bottom

Lower Back/Hips

Ankle on Knee Pull Through Stretch

Mosey to the cars

COT

Moleskin

68 F Clear and beautiful

PAX:  Khaki, Brickyard, Thickburger (from NC), Head Lock, DC, Logger, PVC, Cosmo (Q)

After 4 weeks of pounding on our bodies with the Iron Pax Challenges, today’s Gumby was especially needed!  Tibetan Rites went very well with the normal mumble chatter and balance issues, especially during the whirling and the core lifts.  Great to see Thickburger jumping in as if he’d been in the group for months!  Speaks well of the F3 culture and the organization!

Let’s keep it going!

Nice work Men!

Always a privilege!

Cosmo

7/26/2018 – Yoga Gumby Workout

Disclaimer

I’m not a professional, neither is anyone else in the group.

You are responsible for yourself, no one else is including F2 and Northview Church

Know your body and modify as needed.

Warm up

SSH x 20

High Knees x 15

Side Kicks x 15

Mosey to the grassy area, south of church, full view of the sunrise!

The Thang

Tibetan 5 Rites, 15 reps each

Yoga

Crescent Pose

Reach and Twist Left and Right, slow and steady

Stretching

Legs

Hamstring Stretch

Groin Stretch

Runners Stretch, Hip Flexor, Hamstring, Calf – Left and Right

Back

Scorpion

Cross Leg Stretch (ankle on knee)

Arms

Tricep Stretch

Shoulder

Forearm, top and bottom

Mosey to the cars

COT

Moleskin

68 F Clear

PAX:  Zamboni, Corwallis, Brickyard, Head Lock, DC, Logger, PVC, Cosmo (Q)

Great morning for a Yoga-Gumby, extra special with the sunrise!  Tibetan Rites went very well with the normal mumble chatter, especially during the whirling and the paratroopers.  Usual ornery chatter early on….greatly thinned out as we moved through the workout…everyone got busy breathing!

Made the Q’s day seeing everyone working through the workout and continuing to improve!  Also great receiving Head Lock’s post stating the workout was ‘uniquely difficult’!

Nice work Men!

Always a privilege!

Cosmo

7/12/2018 Cosmo’s Make-shift Death Star Workout

Warm up

SSH x 20 IC

High Knees x 20 IC

Abe Vigoda’s x 10 IC

Arm Circles, Front & Back

Overhead Claps x 20 IC

Mosey to the Court

The Thang

The Death Star 3 Rouds

Round 1 – 5 Burpees out, 10 Merkins in, Mosey in between

Round 2 – 10 LBCs out, 10 Imperial Walker in, Bear Crawl in between

Round 3 – 10 Air Squats out, 5 Jump Knee Tucks in, Mosey in between

Mosey to the cars

Mary

C-sit Flutter Kicks

Gas Pumps

Low Dollies

Bay City Strollers

COT

Moleskin

65 F ish and pretty nice

PAX:  FNG Headlock, Brickyard, Zamboni, PVC, Cornwallis, Cosmo (Q, sub for sleepy Cornwallis)

Old, but a goodie today (thanks for introducing this workout Zamboni) and one of YHC’s favorites, because it just works everything.  Mumblechatter was good as Q introduced the workout as “its awfully starry today” and the PAX took it from there. FNG Headlock (welcome) did a great job with minimal guidance…nice work Brickyard for EHing for over 2 years and PVC just keeps getting stronger with every post!

Tough day for Cornwallis as he was supposed to Q however his alarm apparently had other plans…he endured the expected ribbing and jousting well as the other PAX had fun with his extra time in the fart sack…HOWEVER, EVERYONE was impressed with his commitment to still show up, take his lumps and get better…the 50 burpees at the end helped to make up for what he missed!

Nice work guys…keep it up.

Always a privilege,

Cosmo