Category: Uncategorized

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



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, 


.38 Special

Image result for 38 special ammo

6 PAX posted on Friday 6/14/19.  Temperature was chilly.

Wapner, Dasiy, IM, Jay-Z, Maestro, CrabbyPO (QIC)

Warm Up

  • Arm / Leg stretch
  • Grass Pickers
  • Moroccan Night Club

A little mosey that ended up in front of the Babe Ruth Diamond.

Thing:  .38 Special

PAX completed 38 different exercises.  Each exercise was to 38 reps.

  • Alternating Shoulder Taps
  • Seal Claps
  • Merkins
  • LBAC – Forward and Reverse
  • Overhead Press
  • Chinnook
  • Squats
  • Drop Lunges
  • Calf Raises
  • Monkey Humpers
  • Iron Cross
  • Jumping Cherry Pickers
  • American Hammers
  • Flutter Kicks
  • Leg Lifts
  • Side Plank Reach Through
  • Big Boys
  • Mountain Climbers
  • Incline Merkins
  • Randy’s
  • Overhead Claps
  • Dips
  • Side Straddle Hops
  • Derkins
  • Lunges
  • Skaters
  • Imperial Walkers
  • Finkle Swings
  • Jump Lunges
  • Jump Squats
  • LBC’s
  • Plank Jacks
  • Hello Dolly
  • Pickle Pointers
  • Reverse Mountain Climbers
  • Pickle Pounders
  • Heel Touches
  • Freddie Mercury’s



YHC has a birthday this weekend and if you have not guessed it yet I will be 38.  So today’s workout paid tribute to the 38 with 38 exercises and 38 reps on each exercise.  Some random mumble as different exercises were called out.  Over all a good full body work out.

Suicide party

9 PAX on this beautiful 58 degree June morning.

Pew Pew, Maestro, Oompa Loompa, Jay-Z, IM, Wapner, Humdinger, Gasman, Daisy- QIC

Warm up-

Lat stretches

Wall stretches

Sprinklers- 10IC

Sumo squats- hold for 3, 15IC

Ham string stretch- r over l/ l over r


Mosey to basketball courts:

The Thang:

Doracide- 100 merkins, 200 LBC, 300 squats, 400 overhead claps while partner runs a suicide, then swap until total is reached.

Mosey to tennis courts


Defensive slide


Forward/ backwards

Mosey to stairs:

Stair suicide

Indiana run to flag:



X factor- 15OYO

Side plank dips- 5 each side

Canoe for 30 seconds


Not much chatter this morning as we started, but grumbling grew as we made our way through the workout. Indian run brought no excitement- YHC mentioned it could have been a prison run! All-in-all a good sweat worked up either from the humidity, the workout or both. Double digits still eluding us. We know the numbers are there. Hoping as better weather seems to be more prominent, more will come back out. We can only be better men if we put in the work to become better men- here’s to putting in the work!


Preblast: YHC forgot that he was leading Tuesday and not Thursday. Had already told people to bring coupons for Thursday but asked that they bring them for Tuesday (very late Monday night).

Weather 55, brisk with clear skies and a great sunrise

Pax: Logger, Headlock, Nomad, Maize, State, Snooki, Clubber, Marshall, BeefSteak, MotorBoat QIC

Disclaimer Given
Motivator from 5
Windmills IC 10
Imperial Storm Walker IC 10

The Thang:
Grab coupons and the extra 4 sandbags and mosey to the top of the hill
2 lines and each team 6 deadlifts of big sandbag (80-100ish pounds), 4 lateral tosses with small sandbag (40-55ish pounds), overhead squat while everyone gets there turn.
20 Mercians IC
20 Thrusters IC
10 Burpees IC
2 lines again with bent-over rows and shoulder to shoulder press with the sandbags.
30 Arnold press (15 each arm) OYO

Mosey down the hill together
30 2ct Mountain Climbers
30 4ct Flutter kicks
Run up the hill and then 5 burpees on your own then deadlift and lateral tosses again
20 coupon swings
Mosey down the hill
30 Star Jumpers or SSH OYO
10 8ct Body Builders IC
Run up the hill
30 Coupon High pulls
Deadlift and lateral toss again
30 Lunges
Gather all weights and head back to the start point

Brief Mary:
20 Hello Dolly
10 American Hammers

Recover Recover

COT, Name-o-rama

Q was very excited to get to use heavy sandbags for the workout.
Q needs to pay more attention for when he signs up
Beautiful sunrise and an honor to get to lead today. Keep up the good work!

Up and over, ATM, blasters and more!

63 degrees, cloudy- trying to dry out morning on this Friday. 9 PAX- Wapner, Piper, IM, Crabby PO, Bambi, Jay-Z, Oompa Loompa, Popeye, Daisy- QIC
Warm up:
Moroccan night clubs 20IC
Shoulder pretzels- 20IC
Lat stretches OYO
Sprinklers 10IC
Side lunges 10IC
Leg stretching OYO
Mosey to happy place-
Circuit Work
Station 1- Happy Place
Leg blaster
Prison Run
Station 2- bath house
Dips-15; inclined merkins 10
Station 3- large shelter house
Up and overs 10
10 pistol squats each leg- on bench for bigger challenge
Station 4 – end of sidewalk
ATM- 15 shoulder taps each shoulder, 10 Tempo merkins, 10 merkins
Imperial walker to Happy Place
Rinse and repeat for duration
Mosey to flag
Bruce Lees- hammer, leg raise, lbc, heal touch, crunchy frog, 100- 20 reps of each
Rinse and repeat
Early conversation about putting EH on more people and pushing those that aren’t here to come back more often- were talking to you Hummdinger CubbyBlue, and Smell good- among others! Hoping others recover soon to get the numbers up. Workout completed 4 rotations with 2 rounds of Bruce Lees. About 2.25 miles in distance. All in all, lots of good sweat had working through the sore legs from Wednesday. Up and overs were something different. Picnic benches are thinner than thought for the step down. Name-O-Rama this morning for Jay-Z 2.0. Welcome to Oompa Loompa as the newest member to Black Cat! Not sure we made it as a group with our weight loss challenge- scale will be there Monday for an updated weight and hopefully a more serious June!!!! Let’s also make it a goal for each PAX to bring one new guy this month! This is a great group that many others could benefit- let’s find them and get them here!!!!! Enjoy the last day of May!!!

Stairway to…..13?

7 men posted in 60° gloomy weather with a downpour immediately following






Cayden Carter-FNG

Jay-z (QIC)


Maestro Lap

Grass pickers ICx13

Sprinklers ICx13


Shoulder pretzels ICx20

Tempo squats ICX10

Tempo merkins ICX10

Mosey to happy place for leg blaster

Abnormally long Indian run to bottom of stairs


13 merkins at bottom of stairs

1 lunge each leg at top

Down to 1 and up to 13

Stair suicide

Ring of fire merkins x10


Flutter kicks ICx13

Freddie Mercury ICX13

Pickle pointer ICx13

Hello Dolly ICx13

Plank jacks ICx13

Pickle pounder ICx13



Rain moved through early to provide a nice wet surface for today’s events. The rain itself…not much of a surprise. It happens daily! Mumble started early when it was brought up that Q’s 2.0 was 13. Stairway to 13 just sounds wrong and, trust me, it felt wrong too. Good beat down. The rain held off until the exact moment we got in our cars. Lots of fart sackers for 60 degrees. Theres no reason we can’t have 10+ every session! Man up! See you Friday!

Pull Ups Suck

8 PAX posted on Monday 5/20/19.  Temperature was 56 degrees.

Wapner, GAS MAN, IM, Pew Pew, Piper, Jay-Z, Popeye, CrabbyPO (QIC)

Warm Up

  • Maestro Lap
  • Arm / Leg stretch
  • Grass Pickers
  • Bat Wing
  • Alternating knee taps

Indiana Run around the park.  Last man 20 x Imperial Walkers prior to taking the lead.

Thing: Pull Ups and Jump Squats

YHC had Pax split up at two designated spots approximately 70 yards apart.  One spot Pax completed 5 pull ups.  The other spot Pax completed 20 jump squats.  R & R until YHC was tired.

Round of La La Leggy (20 of each: Squats, Lunges, Drop Lunges, Jump Squats, & Calf Raises).

Mosey to Flag


  • Spider Man Plank IC x 5
  • Side Plank Reach Through x 10 each side.
  • Mt. Climber Twist x 20
  • Low Plank Walk Up IC x 10
  • Crunchy Frog x 10
  • Flutter Kicks IC x 25
  • LBC IC x 25
  • Hello Dolly IC x 15
  • American Hammer IC x 10 Rinse and Repeat x 3
  • Absolution OYO x 5
  • Corpse




Return of the Gas Man.  Good to see Gas Man back at it and congrats to him for getting through the academy.  Can’t wait to try out some of the workouts he learned.   Plenty of mumble this morning during the dreaded pull ups.  Next Monday’s 100 pull ups should be interesting.  Good work to those who posted, those who didn’t no worries you have what it takes.  Get back out there.

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



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,


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


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



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)

Cardio Beatdown

16 May 2019

13 Men posted to the Hill on this gorgeous 55 degree morning
Khaki, Headlock, Nomad, Cosmo, DC, Cornwallis, Brickyard, State, Groupie, Strudel, Kindergarten Cop, FNG-Padre, Motorboat as Q


Seal Jacks x15 IC
Mosey with high knees, butt kicks, and Frankenstein walks
Abe Vigoda x10IC
grab coupon and head down the hill a little

The Thang
Cardio work: 5 rounds each lasting 3 minutes
25 jump lunges
20 squats with a press of the coupon
15 V-ups
10 Burpees
If you finished all exercises you got a break. 10 second break after each round and then repeat

Slow walk recovery
Tombstone with bench press x12 IC
Partner up. 1 partner in pushup position, 2nd in starting run position. sprint 3 sets of parking rows. repeat x3
Winner moves down the hill, Loser moves up the up
Repeat sprints x3

Move to hands in grass and feet on asphalt.
Plank position.
Absolution. 2IC then 15 on your own

Grab coupon and move back up the hill for Mary
American Hammer x10 IC with coupon
Flutter kicks x15 IC with coupon over chest
Australian snowangles x12 IC
Hello Dolly x12IC

Recover Recover

COT and naming of FNG now known as Padre.

Lots of mumble chatter about the difficulty of the workout. It was full of cardio suck and the Q was sucking wind for sure.
The Q messed up the sprints. Should have had the front guy in pushup position and the second guy ready to sprint when the pushup guy started to get up. My bad!
The Q needs to explain the circuit a little better but on the plus side, we did have some music to help it go faster.
Great work men. Always fun to get to lead.


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