Tag: Cosmo

The Hill

Q, the Grass is Wet

7/13/19

The Hill- Ruck

Q: Cornwallis
Pax: Cosmo, Quick, Clubber, Tulip, Snooki, Buckshot, and welcome FNG Patrick (now known as Short Story)

Disclaimer

3.25 mile Ruck through Plum Creek and back up Hazel Dell.

Stopped several times for some ruck exercises: Mericans, Squats, Moutain Climbers, flutter ruck presses, shoulder press, ruck swings.

Moleskin:
-Beautiful morning for a ruck
-Cosmo pointed out that the grass was wet. So I pointed out that the pavement was drive and the sun was rising. Very intelligent conversations we have here at F3.
-It was good to have a nice paced ruck but still some good conversation to catch up with each other. Everyone stayed together and put in good work.
-Nice job men! Keep telling other men about F3 and keep being High Impact Men!

Aye!

The Hill

The Vegas

Perfect weather for fourteen Pax to play some cards and do some boxing.

Pax:

Marshall
Thumper
Beefsteak
State
DC
Maize
Mayor (DR from Toledo)
Cosmo
Headlock
Motorboat
Cornwallis
Logger
Brickyard
Snooki

Warmup: Windmills, Side Straddle Hops, some plankage.

Thang: F3 Beat-down Cards! Lay down a card in front of you and do the exercise written on it. Number reps depends on the type of card. 10 reps for numbered cards, 25 reps for royals, and 100 reps for Aces. Next we added another staple of Vegas, boxing. Jab, Cross, Hook.

Mary: High Plank, Low Plank, WWII Sit-ups, Hello Dolly

Moleskine: I had fun breaking out the cards for the first time. Missed Kneehigh being there, but he’ll be back to Q with the cards next week.

The Hill

TIRE’d

12 PAX parked their vehicles in two straight lines with their tires turned out. Disclaimer was given and we got to it:

Warm Up:

Mosey with Variations

Overhead claps

Finkle Swings

Stretch

The Thang:

Partner is vehicle straight across from you

P1 runs one lap around parking lot while

P2 does an exercise, and then flip flop

Incline Offset Merkins (one hand on tire other hand on car)

Tire lunges

Tire Pike Merkins

Dirty Tire Hookup

Tire sit (wall sit)

Tire step up knee thrust

Tire Kickers (Rocky Balboa)

Mary

Plank with Variations

LBC + Hold

Low Dolly + Hold

Heels to Heaven + Hold

Gas Pumps + Hold

Recover!

Moleskin:

Yes, I found this workout on Instagram.

T-Claps for the #RESPECTs coming in strong making up 50% of today’s PAX.

Praise for Maize’s Sister in law and Motorboat’s 2.0 both on the path to getting healthy!

We looking forward to the next round of 2nd F Matchmaking & we are still looking for Saturday Qs.

Until next time,

Zamboni

The Hill

Progressive Beefsteak Beatdown

Weather: 60ish, clear and a little humid

12 PAX:  Logger, Nomad, Headlock, Cosmo, State, Thumper, Motorboat, Maize, Clubber, Kindergarten Cop, Snooki, Beefsteak  

Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible for you.

Warm Up: SSH x20, Kick w/twist x10, Weedpickers x10, Mountain Climbers x10

The Thang – Progressive with a run after each round of exercises.

5 Burpees, 10 Thigh Masters, 15 Merkins, 20 Lunges (10 each leg), 25 Dips, 30 SSH, 35 LBCs (IC), 40 Squats, 45 Flutter Kicks (2 count), 50 Cindy Crawfords (25 each side)

Slosey Back for a little stretch.

Recover Recover

Moleskin:  Kudos to Motorboat for flying through this one.  Mumblechatter was minimal except for PAX lamenting Burpees.  Thanks for the work out men!

The Hill

D-Day Ruckout

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6/8/19

Q- Maize and Cornwallis
Pax- Fresh Cut, Clubber, Motorboat, Groupie, Snooki, Cosmo, Bulldog, Quick, FNG Brendan, Aggie, Brickyard, Tulip, Nomad

Debrief at 0655: Share a little about D-day
-1944 Operation “overlord”
-largest amphibious assault ever.
-Over 130,000 ground troops on the beach.
-Landed on 5 beaches: Utah, Omaha, Gold, Juno, and Sword
-Allies from over 30 countries came together to make it happen
-Soldiers were taking fire before the boats even hit the beach. Then they had to swim to get to the beach for cover.

First Movement:
You are all now in an LCVP (landing craft, vehicle, personnel) or Higgins boat.
To simulate this we are going to move in 2 columns/files, in silence. Think about what those guys where thinking about heading to the beach.
Our beach landing will be the fields just north on Hazel Dell.
Flag in the front.
Move as 1 unit. There should not be any gaps between you. Figure it out. If you can’t reach the guy’s ruck in front of you there will be casualties and you will have to carry the casualty.
Make sure you have crossing guards.
You have 15 minutes to get to the beach when we say go.

☑️ Made it successfully in less than 15 minutes.

Beach:

Once at the beach: Plant the flag and get in 1 rank (horizontal) with coupons out front.

Cornwallis and Maize  participate with alternating cadre after each exercise.

Instructions: Move as a unit. Your safety depends on it. Find a battle buddy your size.
1) Low crawl 50 Yards. We had 1 casualty, Groupie, whose low crawl was too high. He was dragged the final distance in.
2) Partner Drag: 25 yards then switch
3) Partner Bear Crawls ~15-20 yards each
4) Fireman’s partner carry ~100 yards total
5) Tunnel ruck drag
6) Overhead Ruck Squats x 15
7) Group sit ups with rucks x 15
Had an AAR (after action report) and rucked back.

COT

Moleskin:
– Everyone worked really hard this morning and I hope you enjoyed it. We enjoyed planning it and watching it unfold.
-Everyone was truly silent and getting their minds right on the ruck over.
-I loved seeing how everyone chipped in and helped each other out to be successful on the beach. Great team work.
-Mad props to Clubber for fireman carrying Cosmo! #beast! #respect
-Welcome FNG Alamo!

Keep posting and keep EH’ing!

Aye!

 

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The Hill

Battle of the EH

Weather:  62 degrees, Partly cloudy with tension in the air.

PAX:

  1. Beater
  2. Cosmo
  3. Cornwallis
  4. Snooki
  5. Kindergarten Cop
  6. Nomad
  7. Khaki
  8. Brickyard
  9. Clubber
  10. State
  11. Headlock
  12. Motorboat
  13. Zamboni
  14. Tulip
  15. Marshall
  16. Kneehigh
  17. Quick
  18. Logger

Disclaimer given

Thang:

Team Nomad VS Team Headlock

  • Anyone you EH is on your team.
  • For each challenge, the captains agree when to start. They can choose to start before all PAX arrive

Battle Plans

Warm Up

  • 20 SSH
  • 10 Kick w/twist
  • 10 Weedpickers
  • 20 Seal Jacks
  • 10 Windmills

Stare Down

  • Merican Hold – Teams line up facing each other in high plank. Then drop into low mericans with elbows at 90 degrees and hold. You are DQ’d if you break 90. You can acknowledge it yourself or the other team can call you out.
    • 2 point for 2nd to last to hold it
    • 5 points for last holding low merican
    • 5 Points awarded to Team Headlock (Quick)
    • 2 Points awarded to Team Nomad (Cornwallis)
  • Squat Hold – Same line facing each other. Drop into low squat with quads parallel to ground. If you go to high or low it is a DQ. You call yourself out or the other team can call you out.
    • 2 point for 2nd to last to hold it
    • 5 points for last holding low merican
    • 7 points awarded to Team Headlock (5 for Beater, 2 for State)

Artillery (team currently in lead chooses who goes first)

  • Cannonball Fire – starting by the rockpile near the volleyball courts form a fireman’s ladder towards volleyball court. This will be timed – 2 minutes.
    • 1 designated thrower. (Tossing area will be marked)
    • 6 people must be in the fireman’s ladder (not including the thrower)
    • Anyone else can either join in the fireman’s ladder or hand rocks to the fireman’s ladder.
      • 1 point per rock thrown (must land in the sand)
      • 5 points for furthest rock thrown.
    • Once you are done and points are counted – you put away your own teams rocks.
    • 52 points awarded to Team Headlock (52 tossed)
    • 40 points awarded to Team Nomad (35 tossed with 5 for furthest)

Charge

  • Tarp Carry – one person (Must be regularly attending PAX – no recruiting your own kids) will be transported in a tarp from the bottom of the hill to the top. They can not be injured inroute. The team chooses the person. You are provided a rope and a tarp.
    • 5 points for winner
    • 5 points awarded to Team Nomad
  • Fortification – Stack 10 5 blocks without the tower falling in a + pattern (I’ll demonstrate). If your tower falls, you restart. The blocks must start at the top of hill (it will be marked) and be run down (it will be marked) and back up in order to add to the stack. Only one Block can be transported at a time. Captains can have as many people at the bottom or top of the hill as they want.
    • 5 points for winner
    • 5 points awarded to Team Headlock

Moleskin

After a month plus build up we met on the field of battle to test our speed and strength. Q received more questions than he was expecting, creating games is challenging. Cannonball fire drew the most controversy. The most competitive people popped out of the group – it was fun to watch. We finished with Team Headlock scoring 67 points. Team Nomad scoring 47 points.

Q had to skip Tug of War and shorten the Fortification challenge. If/when there is a next time, I’ve thought of modifiers to get this done in time and speed up some of the games.

Thanks Men, that was fun. Keep EHing!

 

 

The Hill

Crabby Bear

5/30/19

@ The Hill

16 Men posted for an oldie but a goodie

0530 flags were posted and men were gathered so it was time for the disclaimer.

Warm up

Weed Pickers with back clap 15ic

Side straddle hops5 ic ( it’s a warm up)

Abe Vigoda’s 10 ic

Mountain climbers 15 ic

Arm circles forward in back

On our six for a crossover leg stretch for lower backs

Cross leg toe touches OYO

The Thang

Mosey to the west side of the parking lot and circle up around light post

Burpees 5 ic

Line up on the light post and bear crawl to the next light post

Circle up around that light post

Burpees 5 ic

Side straddle hops 10 ic

Crab walk back to the first light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Lineup and bear crawl back to the other light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Big Boy sit ups 20 ic

Crab walk back to the first light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Line up on the light post and bear crawl to the next light post

Circle up around that light post

Burpees 5 ic

Side straddle hops 10 ic

Crab walk back to the first light post

Burpees 5 ic

Back to the shovel flage for a bear crawl balls to the walls indian run.

Quick run to the east parking lot for 1 lap of stairs and back.

Mary

Bay City scissors 8 count 10 ic

Bicycles 15 ic

Flutter kicks 20 ic

ABC’s

Moleskin

That’s right guys that was 35 burpees and you hardly even noticed.

I can’t tell you guys how much it means to me after 2 years to see such a large group of guys show up it’s great to see the impact we’re making on our own men and we need to keep pushing to reach out to those who need it.

The Hill

Indy Memorial Day Murph

5/27/19

12 Men posted on this Memorial Day to remember all those who have sacrificed their lives. 9 for the Murph, 3 for the Ruck

Q: Cornwallis
Pax: Beefsteak, Cosmo, KneeHigh, Marshall, Nomad, Khaki, Maize, DC, Tulip, State, Logger

Disclaimer given

1 mile run to Inlow Park
20 sets of: 5 pull ups, 10 Mericans, 15 squats
1 mile run back to the Hill

COT- Each man named a fallen soldier instead of their own name.

Moleskin:
-Great job this morning guys! Everyone worked really hard and it was fun doing the murph together.
-I think the highlight was going down the twisty slide at the end and watching everyone bounce off of the rubber ground.
-That hill running back will getcha! Nice job Beefsteak taking off and leading the pack with blazing speed!
-I think more pull-ups should be in our future so we aren’t suffering so much on those. Keep getting after it! Keep EH’ing every man you see. Keep posting!

AYE!

Uncategorized

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

Disclaimer

Warmup
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
Stretching

COT and naming of FNG now known as Padre.

Moleskin:
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.

Aye!

The Hill

Empty buckets

Image result for Lowes buckets

5/11/19

Q: Cornwallis
Pax: Motorboat, Strudel, Cosmo, Fresh Cut, Maize, Quick

7 men posted for a lovely Saturday Ruck. Here is how it went…

Disclaimer was forgotten by YHC

Directions: All weight had to be carried, but the only thing that could be carried using your shoulders were the pipes. So we threaded the pipes through the 5 gallon water jug and cinderblock. Other weight: 2 empty buckets ?, 35# KB, 40# sandbag. Everyone was always carrying something.

We rucked down main to River Rd, then looped through a neighborhood on the left and back to Main St. Then we stopped at Inlow park. Every 1/4 mile we rotated coupons.

Bucket race: Maize and Fresh Cut filled the 2 buckets full of water. We then teamed up and did a bucket carry (2 per team) for the fastest team time. They didn’t know what they were racing for, so the first round was in the 19 second range. The second round, I shared that the losing team would have to carry the filled buckets back to the church. They shaved off 5 seconds! I also said “Do not spill any water”. For each water spill I added 1 second. Team Cosmo and Motorboat lost. Team Maize and Fresh Cut won so I bought them coffee.

We made it back a little late, but everyone put in some good work today!

Moleskin:
-Had some good historical and theological discussions on the church
– The person with the empty buckets always seemed to be walking faster than everyone else.
– Every time we passed a playground, and we passed quite a few, Quick was just waiting for a beat down to ensue.
-I think everyone was wondering why we were carrying empty buckets, until it finally happened.
-Great job today guys! Enjoyed Coffee with you afterwards too! Keep sharing F3 with other men and inviting them out. Eventually they will come. It took me 2 years to come out, so don’t give up.

AYE!

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