Author: F3Cosmo


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.


Flutter kicks x 20 IC

C-SIt bicycles x 21 IC

LBCs x 25 IC

Name O’ Rama



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,



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.



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!


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)


Mosey back to the cars

Name o’rama



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,


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.



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,


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


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




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!



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


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.



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!



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


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)


Low Dolly


High Flutterkicks


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,



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


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



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,



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


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


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


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!


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


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




3 Step Heisman

Butt Kicks

High Knees

Mummy Kicks


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


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


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!