Tag: Darius

The Swamp

1 Year Anniversary Convergence

March 24 2018 at the Swamp

15 pax posted with an honorable mention to f3DC for attempting to post with his 2.0 who would have nothing to do with it. #HIM Hoping Hold’em was just on his usual late start schedule we began on time!

Warm up

SSH ic 20

Bean pickers ic 20

Storm trooper ic 20

Moroccan nightclub ic 20

Shoulder rolls

The Thang

Perfect Merkins ic 20

Russian lunge ic 20

Mosey to the curbs

Mike Tyson ic 20

Rocky curb kickers ic 30

Curb bear crawl ladder 1 round

Stations: in teams

Jump rope,

Ropa wave

Car push, forward and backwards ,

block curls 20 ct,

team log lifts 20ct,

chain squats 20 ct,

kettle bell swing hand offs 20 ct,

Can can ic 8ct 20

Floyd Maryweathers ic 20

Newton cradle ic 20

Lbc’s ic 20

Crab cakes ic 20

Descending merkins from 10
With shuttle run

Mary

Gas pumps ic 20

ABC’s

Jefferson’s ic 20

Freddy mercury ic 20

Namoroma

COT

QIC prayed us out and we headed to the 2nd F.

Mole skin

16 men including 2 FNG’s said no to the threat of 6+ inches of snow on the 4th day of spring and yes to getting stronger together! With many of our number with legitimate reason not to post, last minute job expectations illness and injury, 16 said yes. It was great to see our brothers make the trek from #blackcat 45 minutes to our north as well as an “ole” f3indianapolis favorite double respect f3Storman and our youngest that we can’t “hate hate” f3Hold’em fresh back from basic with the Army. 2 FNG’s posted, 1 EH’ed by our own IM and the other found us on FB so a big thank you to our comz Q Zamboni for continuing to keep our name in the Social eye. Woodchuck who has agreed to accept the 2nd F Q headed to the kolache factory to gather grub as the rest, 100% attendance, decended on our usual starbucks and awaitd the controversial kolachies. While waiting, Maestro unvailed the ,F3indianapolis nomad logo cake, we aren’t full region status, YET. Upon arival of the kolachies Cosmo quickly ceased all mumble chatter about sissy food as he enjoyed the rancheros kolache. Many stories were shared and all shared their name and its origin. We read the letter from our beloved f3Fonzie whom was unable to attend and without whom F3indianapolis would not be what it is today. Thank you for all who posted and for all that have been there from the beginning. I have to give a special thank you to my first follower Cosmo and the close second follower Zamboni without either one of which I would have likely given up more than once!

YHC , your Nantan for now.

F3Brickyard #giveitaway

The Hill

Exploring

Seven men triumphed over the fartsack and posted at the Hill to “go exploring”.

Warm Up

SSH
Grass Pickers
Overhead Arm Claps
Morroccan Night Club
Cherry Pickers

Mosey with variations

2 Burpees
Feel the Bern
R&R with 4, 6, 8, 10

Mosey

…and because you can’t have explorers without Dora…
Baseball Dora 1-2-3
(Merkins, LBC, Squats)

Mosey

Noah’s Ark Rising
Bear
Crab
Inchworm
Duck

Mosey

Mary
LBSC
Flutter Kicks
Low Dolly
Rosalita
Sweat Angels
American Hammer

Moleskin
So it looks like my plan to work out on the visible side of Northview was not part of God’s plan (LOL), but I had a great time exploring different parts of this campus.

As I mentioned in the COT, we are going to start calling every first Saturday of the month FNG Saturday. As you know, FNG‘s are always welcome at F3, but this work out will be specifically designed not to kill any new guys.

Prayers for health for everyone and for a great spring and summer of work.

Honored,
Zamboni

The Swamp

Descent Into Madness

5 Men posted with the rising sun to descent into madness.  Beautiful 30F.  All exercises performed counting down instead of up.

Warmup:
20 single count squats
5 super slow mo windmills
10 four count merkins
20 four count monkey humpers
Mosey

Jump squat holds from 10 – 10 jump squats, hold Al-Gore for 10 seconds, 9 Jump squats, etc..
Mosey to picnic tables
Merkin/Dips flap jacks – 10 Incline Merkins, 10 Dips, 9 Incline merkins, 9 dips, etc.
Mosey back to parking lot
Merkin Plank holds from 10
Beep Test – Run to cone within given time, repeat when alarm sounds, interval drops 1 second each round, started at 26 seconds some made it to 13 seconds
Mosey to dumpster and back to recover
Uptown 25 – Cones placed ~25yds apart. Do an exercise to first cone, 10 burpees, do an exercise back, 9 burpees, down to 1 burpee.  Bear crawl, duck walk, wheelbarrow (P1), wheelbarrow (P2), run backwards, leap frog, sprint, lunges, crab walk, sprint.
Mosey back to flag

Motivator from 10

10 minutes of Mary
LBC’s x40
Flutter kicks x25
Gas Pumps x20
Pickle Pounders x20
American Hammers x15
Leg Circles in terrible 4 count cadence x 10 each direction
Heel Touches x 20
Dolly’s x 20

Mumble:  Quickly determined that counting backwards is hard.  Jump squat holds were enjoyed by all.  Merkin Plank holds were introduced and enjoyed by most (The Q needs to get better at Merkin’s)  The motivator at the end of a workout brings out the best in everyone.

The Hill

Untitled

Weather: 50 degrees and rain – it was beautiful

PAX:

  • PVC
  • Cornwallis
  • Darius
  • Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

30 – SSH
10 – Deadlift w/fly
10 – Kick w/twist
30 – Up & Out Jacks
10 – Week Pickers

Thang:

Mosey Pole Barn

  • 1:30 – Wall Sit
  • 15 – Squats
  • 1:30 – Shoulder Hold
  • 15 – Mericans

Grab and exercise w/ Rock

  • Clean & Jerk
  • Dip
  • Kettle Swing
  • Military Press
  • Row

Mosey

  • 45 – Overhead Clap
  • 45 – Moroccan Night Club
  • 45 – Cherry Pickers

Short Mosey

  • Kareoke
  • High Knees
  • Squat Shuffle
  • Leap
  • One Leg Lunges

Mosey to fishbowl

  • 15 – Bird Dog
  • 15 – Spiderman (slow count)

Mary:

  • Csit – Flutter
  • Csit – open legs (blanking on the name?)
  • 15 – Scissor kicks
  • 20 – LBC
  • ABC’s

 

Moleskin:

Rain started light and got a little heavier – saw one flash of lightening. Felt much lighter when I got home and got my clothes off. PVC helped keep cadence during Mary with what sounded like some gas pumper action. It was a beautiful morning for a work out.

The Hill

2/15/2018 – Ladder Workout

PAX:  Woodchuck, Zamboni, Darius, Logger, Brickyard, Cornwallis, DC, IM, PVC (FNG), Brown Ale (FNG), Escrow (FNG), KaBoom (FNG), Cosmo (Q)

The Thang

Warm Up

Side Straddle Hops

High Knees

Merkins

Mosey

Burpee Ladder

1 burpee at start, 2 at first line

2 burpees at start, 4 at second line

3 burpees at start, 6 at third line

4 burpees at start 8 at fourth line

5 burpees at start, 10 at fifth line

Mosey between each line

Mosey around the parking lot

Workout Ladder

Round 1:  5 Merkins

Mosey

Round 2:  5 Merkins, 10 Imperial Walkers

Mosey

Round 3:  5 Merkins, 10 Imperial Walkers, 15 LBCs

Mosey

Round 4:  5 Merkins, 10 Imperial Walkers, 15 LBCs, 20 Side Straddle Hops

Mosey

Round 5:  5 Merkins, 10 Imperial Walkers, 15 LBCs, 20 Side Straddle Hops, 25 Squats

Indian Run around the parking lot and over to Bear Crawl Bridge

Bear Crawls across the bridge and back

Mosey to the cars

Name O’Rama

COT

End

Moleskin

55 F Cloudy…and a little balmy

13 YES 13 Brothers posted in the Gloom for a Ladders workout with 4 FNGs joining us today!  Also to note, IM joined us but is not in the video. He had to leave early (right after the Burpee Ladder…interesting).

Nothing much fancy about this workout…good old-fashioned, run, up-and-down, hustle your butt workout that had suitable mumble chatter and few 10 counts.  Had to high tail it back to the cars for our extended Name O’Rama.

Awesome to see FNGs joining…really brings new energy to the group, makes the cadence a lot of fun and renews motivation to EH others to join this great movement of men that has started in Indy!  Huge thanks to those that kept after it and encouraging the FNGs to come today…great to have them and keep up the good work!

Always a privilege,

Cosmo

The Hill

Kettlebells

5 men posted in the gloom to get serious with Kettlebells. The disclaimer was given. We got to it. Here’s what we did:

Warm up:
The Motivator
Finkle Swings
Overhand claps
Cherry pickers

The Thang:
10-2, 8-4, 6-6, 4-8, 2-10
KB swings
KB standing rows
Run to shovel flag and back
KB deadlifts
KB curls
Run to shovel flag and back
Goblet Squats
Skull Crushers
Run to shovel flag and back

Mosey to the hill

10-40, 20-30, 30-20, 40-10
Merkins-Mountain Climbers

Mosey

IC
KB side raise L
KB side raise R
KB lawnmower L
KB lawnmower R
KB rocket L
KB rocket R

Mary
Figure 8
Sidewinder (KB Twist)
KB Jeffersons
KB gas pumps
Bay City scissors

Done!

Moleskin:
I don’t usually run through workouts before my Q, but with this being the first Kettlebell workout Q, I wanted to make sure that I could do everything that I was asking the PAX to do.
There is a new energy at F3 over this past week…the second F event helping, multiple workouts with 6 PAX, and Cornwallis joining us from the motherland. Let’s keep up the energy and focus on EHing until we have 25 regulars as we enter into this warmer season.

Honored,
Zamboni

The Hill

2/6/2018 – Snowy Death Star Workout

PAX:  Woodchuck, Zamboni, Darius, Logger, Brickyard, Cosmo (Q)

The Thang

Warm Up

Side Straddle Hops

High Knees

Torso Twist

Arm Circles

Mosey to the Fishbowl

Core Workout

C-sit Flutter Kicks (fast and slow)

Gas Pumps (end with Flutter Kicks)

Quick mosey to get a late-running PAX

Heel-Toe Crosses

Aductor Flutter kicks

ABC’s

High Toe Reach

Mosey to to the Snowy Basketball Court

Death Star

Round #1 – Merkins on the inner circle; Squats – outer – Mosey in-between

Round #2 – Forward-reach straddle hops – inner circle; Imperial Walkers-Outer- Bear Crawl in-between

Round #3 – Sprawl – inner circle; Goofballs – Outer circle – Mosey in-between

High Tail Mosey back to the cars

COT

End

Moleskin

18 F Cloudy, No Breeze (one once), Snow-covered lot

6 Brothers posted in the Gloom for a Death Star workout that featured our Mary portion at the beginning…because its fun.  Tried some new cadences for the core workout that generated suitable mumble chatter and some snarly looks….all good.  The Death Star worked out well as everyone got a good workout…after drawing the necessary circles, lines and tie-fighters in the snow so that we would know where to start and stop.  Had to hustle (high tail) back to the cars as we only had 90 seconds to finish after working our way though the Death Star snow trails.

Always a privilege,

Cosmo

The Swamp

100 pull-ups and other fun

Four men posted in the Gloom to experience the first workout in a while with a proper disclaimer.

Disclaimer:
We’re not professionals.
We don’t know your fitness level.
F3/Sahm Park isn’t liable.
Dangerous ground (especially if your F3 name is Brickyard)
Modify.

Warm up:
Motivator
Shoulder Pretzels
Windmills
Lunges Frog Hops

The Thang:
Bataan Death March

Bear crawl inch Worm
5 Rocky Balboas
2 Incline Merkins
10-4, 15-6, 20-8, 25-10

1,2,3 Dora
100 pull-ups
200 LBCs
300 squats

Merkin Time Bomb
Balls to the wall
Opposite arm leg lift plank
Superman

Indian run SSH

Lunge around the clock
Bridge

Mary:
Csit Flutter Kicks
Bay City scissors
LBSC R
LSBC L
Jeffersons
ABCs

Done!

Moleskin:
I am so thankful to be a part of F3. It is great having other guys to suffer through workouts with and to share what’s going on in our lives. The rumors are true – BRICKYARD IS BACK! Welcome back Kotter! It is also inspiring to see Darius getting back into workouts full force after being gone for a few weeks with the new baby. I look forward to continued growth of F3, but am super grateful for the PAX we have today.

Blessed,
Zamboni

The Hill

Shoulder Fun – 2.1.18

Weather Partly Cloudy and 38 with light wind – it was perfect out

PAX:

  • Cosmo
  • TNT
  • Zamboni
  • Darius
  • DC
  • Logger

Warmup:

30 – SSH
10 – Deadlift w/fly
10 – Kick w/twist
10 – Abe Vigoda
30 – Up & Out Jacks
10 – Week Pickers

Thang:

Mosey to the fish bowl

  • 12 – Pull Ups
  • 12 – Side Plank Mericans Left
  • 12 – Ball Crushers
  • 12 – Side Plank Mericans Right
  • 12 – Ball Crushers
  • 30 – Shoulder Pretzel

Mosey to Cosmo’s Bear Crawl Bridge

  • Bear Crawl Bridge
  • Wall Sit
  • Crab walk with 90 degree turn every 6′
  • Shoulder Hold

Mosey to a light pole

  • 15 – Merican
  • 20 – Csit Over Under
  • 20 – Csit Flutter kick
  • 15 – Pike MericanCrunch Frog
  • 10 – 4 Drops
  • 30 – Moroccan Night Club
  • 50 – Overhand Clap
  • 40 – Cherry Pickers

Mosey to the Fishbowl

  • 12 – Chin Up
  • 20 – Dip
  • 12 – Reverse Star Lunge
  • 20 – Mountain Climbers

 

Mary:

20  – American Hammer

Moleskin:

TNT showed up in shorts and tshirt – Logger decided to take his neck gaiter off – DC kept his facemask on. Off to a brisk pace – Q recycled and reused some previous sets – continues to hit the pull ups & chins ups so one day we can all be big and strong (or at least able to do pull ups. Q and PAX refuse to learn the difference between a pull up and chin up, Cosmo must remind us fingers out or fingers in each time. TNT showed us how to feel a different type of burn in our shoulder and how a master cadence counter does it – it was great having him.

Uncategorized

1/30/2018 – Broken Brick Workout

The Thang – Carrying bricks throughout the workout

Warm Up

Side Straddle Hops

High Knees

Heismans

Arm Circles

Moroccan Nightclubs

Mosey

Legs and Core

Stationary Lunge with Twist

Bricks Overhead Squat

Deadlift

Motivator

Mosey to ‘Bear Crawl Bridge’ (Newly named by Cosmo)

Loaded Bear Crawl across  Bear Crawl Bridge ad back (bear crawl with bricks)

Arm and Core

Colt 45 Curls

Tris – 45 Reps

Chair position Shoulder Swings (side and back)

Merkins

Brick lift Merkins

Loaded Bear Crawl across  Bear Crawl Bridge ad back

10 Regular Burpees

10 Brick-loaded Burpees

Mosey back to cars

Mary – Core

Low Reach Flutter Kicks (on your six, reaching past and lifting shoulders)

Low Reach Gas Pumps

Hollow Body Hold

C-Sit Heel/Toe Cross

Stretch

COT

Moleskin

21 F Partly Cloudy, light breeze

PAX:  Christmas (Lloyd from NC), Woodchuck, Zamboni, Darius, Cosmo (Q)

5 Brothers posted in the Gloom for a brick-carrying workout with a few new exercises (title inspired by the Q breaking his brick on the ground 1/2 through the workout).  Excited to see Darius back in rhythm following the new baby.  Also excited to have Christmas with us in town and driving from Greenwood for the workout (decked out in F3 gear).  Workout exceeded expectations with the new exercises and positions that were introduced.  Mumble chatter was decent throughout and Christmas stated that he definitely got his money’s worth.  No one seem especially keen on the new low reach core position, which means there’s a weak spot there for us…so we’ll keep working on it.  Also learned that delaying the count during core exercises is generally a good way to inspire mumble chatter!

Always a privilege,

Cosmo

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