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

The Thang

Warm up



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 slowly, 4X)

Mosey to the Basketball Court

Bear Crawl to the other end

Mosey to the cars

F3 Style Disc Golf

Every throw 5 Burpees

At Pin #1, 10 Merkins

At Pin #2, 10 Merkins, 20 Squats

At Pin #3, 10 Merkins, 20 Squats, 30 LBCs

Short Mosey to the cars

Mary for 4 mins

Flutter Kicks (20)

Freddie Mercury’s (20)

Low Dolly (20)

Gas Pumps (20)


Clear (sunrise) 35ish  Beautiful!!

PAX:  Woodchuck, IM, Hold ‘em, LoveJoy, Osha (from Cleveland), Marshhall (returning FNG) Cosmo (Q)

7 Brothers posted for a GREAT morning and a great workout that was so named by Woodchuck during COT.  Great to have Woodchuck back from his Army job (thanks of your service) John McConda back for his second workout…honored to Q and bestow his F3 name!  Also great to have Osha visiting from Cleveland for soccer.  Everyone worked hard (at least I think Hold’em broke a sweat)…suitable mumble chatter throughout with IM quickly correcting the Q on the countdown on the Squat Hold Jumps. Curb Plank Walk and Circle Merkins generated some groans as well, reminding the Q of the fun of Q’ing.

And EVERYONE got some extra Burpees in during Disc Golf…’nuff said….

Keep passing it on brothers…we’re growing!

Always a Privilege!


R is for bRief

2 men posted on yet another sub 30° day. 28° to be exact.


Jay-Z (QIC)

**Warm up

Maestro Lap

Moroccan Night Club ICx20

Grass pickers ICx15

Shoulder pretzels ICx15

Willie Mays Hays


Mosey to happy place

Leg blaster

Mosey to Babe Ruth diamond

Red Barchetta

Ran 100 yards, did 100 SSH

Return to start

Ran 75 yards, did 75 mountain climbers


Ran 50 yards, did 50 LBCS


Ran 25 yards, did 25 merkins


Ran 10 yards, did 10 Absolution


Cool down lap


Pickle pounder ICx15

15 plank jacks OYO

10 side plank hip taps each side


CrabbyPO and I were tempted to leave at 5:30 when it was determined that our workout “buddies” were all FARTSACKERS. What did Jesus say when tempted by the devil? He said, “Bring it.” Well, maybe not those exact words. That was our response too. The “bRief” workout has double meaning. Yes, it was brief, but was more than what the rest of you FARTSACKERS did this morning. More importantly, we did the R of Maestro’s IRS. Good, brief, workout. On this day, we welcome Daisy to the club of FARTSACKERS.

We go both ways

The Hill

Q: Cornwallis
Pax: PVC, Brickyard, Logger, *FNG (Don 2nd post), FNG (John 1st post)

6 posted at The Hill for yet again another April Snow! Here is how it went…

Disclaimer was stated

SSH x 15 IC
Weed Pickers x 15 IC
IST x 15 IC


Mosey to Coffee Shop porch
1/4 turn Jump Squats: 5 to the left, 5 to the right
Jack Webbs to 10

Mosey to basketball Court
Lunge Walk/Backwards lunge walk suicides, 1 round was enough

Partner Up: Together partners were to complete 100 WWII Sit Ups. Partner 2 would do a stair exercise, then switch when partner 2 was finished. Here are the stair exercises:
Round 1: Bunny hopped up the stairs, walk backwards downstairs
Round 2: Bear Crawl up stairs, crawl bear down stairs
Round 3: Crawl bear up stairs (yes, that is go up the stairs backwards like a bear), bear crawl down the stairs.

Mosey to Rock Pile, grab a rock (a  “screw (or don’t screw) your neighbor rock”). After each round, except the last, we ran up to the dumpster and back.

Round 1: Curls x 10 IC, run
Round 2: move over to rocks to your right. Should press x 10IC, Run
Round 3: move 2 rocks. Skull Crushers x 10 IC, run
Round 4: Move over 2 rocks. Chest press x 10 IC, run
Round 5: Back to your own rock. Merkins on your rock x 10 IC
Put rocks back.

Mosey to coffee shop porch.
1/4 turn jump squats x 5 each way.

LBC x 20 IC
Rosalita x 15 IC
Morning and Night’s x 5
Box Cutters x 15 IC
Touch them heals x 15 IC
Recover, recover!

-FNG Don missed the first round of 1/4 turn jump squats, so YHC brought it back at the end. You’re welcome and thank you Don! The first round of 1/4 turn jump squats had people moaning and groaning and glad it was over. Then I told them we were going the other way. This was not well received. The second time around was actually better and less complaining! Way to go men! Keep getting stronger!
-Round 3 of the stairs was by far the worst! Not only was it hard, it was unsafe. We will do those again 🙂
-* We couldn’t decide on a name for 2nd post FNG Don, so he offered to come back out again Saturday to be named. Not sure that has ever happened, but he may be sorry he offered that 🙂
-Good luck this weekend Zamboni and others going to Q and support F3 Dayton launch!
-Keep sharing F3 and inviting other men to come out. They don’t have to be fit or in shape. Just a willingness to overcome #sadclownsyndrome


Blackjack is Back

Weather 31 (yes still 31)


Crabby PO
Wapner QIC


SSHs IC x21
Shoulder pretzels IC x21
Grass pickers IC x21
Shoulder touches IC x21



Start with 20 skull crushers, run to other side and do 1 squat, run back – reduce crushers and increase squats to 1:20 always adding up to 21

R&R with block curls and lunges (got to 8:13 when time ran out)


Wall sit with block
Block hold out
Al Gore with block
Freddie Mercury IC x21
Hello Dolly IC x21
Flutter kicks IC x21



YHC off to Vegas this afternoon and hoping to see a lot of 21 over the next few days. If you’re reading this thinking “that looks like a lot of arms”, you are correct. Almost 2 miles too, even sans Maestro lap. This workout may be traveling to The Hill next week if the Hillfolk can take it. Continued prayers for Maestro this week and for Zonkey knee surgery coming up in a few weeks.

Tax Day

Tax Day

Zamboni (QIC)





Five men posted to tax their bodies with a workout that should’ve been in warmer weather (or as Cosmo put it – today is January 107th). Disclaimer was given and we got to it. Here’s what we did:

Warm Up:


Shoulder Pretzels 


Cotton Pickers


The Thang

Rocket Burpees


Four Corners


Merkin Jacks

Crab Cakes



Feel the Bern x5

Bear Crawl up hill






LBC + Hold

LBSC + Hold

Gas Pumps + Hold



Owie wowie today hurt. Props to DC for keeping an eye on the heart monitor to know when to modify. Admittedly almost splashed Merlot on the merkin lines at the end. Keeping all of the PAX who couldn’t make it in our prayers and special prayers for health in DCs family and all of those affected by seasonal depression. F3 is there for you if you need to talk or even if you don’t want to talk and you just want to hang out with other HIMs.

Until next time,


Pyramid Scheme

Broad Ripple Park

Q: Cornwallis
Pax: Brickyard

2 Posted this morning to start the week off right. Here is how it went.

Mosey around the parking lot
SSH x 20 IC
IST x 10 IC
Weed Pickers X 10 IC
Windmill x 10 IC

Pyramid exercises: 12-10-8-6-4-2
Box Jump (or dip for impaired knees, respect)
Shoulder press with ruck plate
Squats with 40# Sandbag
Curls with 40# Sandbag
Bent over rows with 40# Sandbag
Kettle Bell Swings
Lawnmowers with KB

After each round (ie. 12 of each above) then we carried 2 cinderblocks 70 yards. Then 10 of each exercise, carry blocks 70 yards…

LBC x 21 IC
The “W” x 21 IC
Flutter Kicks x 21 IC
1 Minute Plank

– Great getting to chat with Brickyard this morning. Never a dull moment and grateful for you coming out brother!
– Keep EH’ing guys. If they are males, there is a good chance they are just waiting for someone to ask them to be part of something bigger than themselves. They may not know it yet, but just keep reaching out, encouraging, sharing, etc.


Lazy Mondays

4 PAX posted for a Lazy workout.  A beautiful 32F with some awesome gusty winds.

Maestro Lap
Shoulder Pretzels x 20
Windmills x 10
Leg Stretches OYO
Arm circles x10 Front and Back

Lazy Dora: 1 partner does the exercise the other holds; 100 Merkins/Planks, 200 LBC’s/Canoes, 300 Squats/Al Gores
Fartleks x 11 mins; 30 sec jog/30 sec walk
Lazy Dora 2: 50 dips/hold low dip, 100 american hammers/canoes, 150 lunges/al gores

Heel Touches x20
Gas Pumps x20
Windshield Wipers x10
Dollys x20
Freddie Mercurys x20
Flutter Kicks x20

A few of us were feeling ill before the workout began.  Decided to take it “easy” with some lazy dora’s.  Ended up burning the quads out fairly well.  Lots of complaints about he mary hurting the quads. Everyone really wants the weather to heat back up.