Party of 13 at Alcatraz (way past due…)

P200 training dictates pre-runs whenever you can get them.  Well that was a mistake.  Jedi and myself met Fish Sticks & Bolt for a “fellowship” pace behind Alcatraz which consisted of 3 miles of hills at 8 min pace.  We got back right at 7am, just in time to greet the other 9 pax.  Wonderful.

Bolt took us around the outside of the field for a half mile warm up sprint prior to the stretching / / official warm-up.  I took it from there for a some fun w/ cones:

Cones set up 20 yds apart, 5 sets in total, for a 100 yds down the field.  I give one exercise w/ rep count, and the pax runs to each cone and does it at each cone, all the way down the field x5 no break:

  1.  3 burpees (15 in total)
  2. 10 jump lunges (each leg) (50 jump lunges each leg)
  3. 5 burpees (25 burpees)
  4. 10 jump squats (50 jump squats)
  5. 3 burpees (15 burpees)
  6. 10 big boy sit-ups (50 sit-ups)

55 burpees, 100 lunges, 50 jump squats and 50 sit-ups in 12 minutes isn’t too shabby to get things started.

Next up – the hill outside of Alcatraz:

  1.  Run down hill, back pedal up the hill and do 20 merkins.  Repeat run down, back pedal up, 16 merkins.  Hill, 12, Hill, 8, Hill, 4, done.  60 merkins and plenty of hills.  Shibby.

Some fun w/ basketball.  Each pax gets a shot from the free throw line.  If he makes, I have an exercise.  If he misses, I have a different exercise (I wonder which one is worse…).  Well, needless to say the pax missed every shot.  In order of exercises after each missed shot:

  1.  Up and down every parking lot line (side shuffle, sprint, side shuffle, sprint…until you get to the end).
  2. 60 flutters (120 single)
  3. 5 kraken burpees
  4. 40 fast / slow freddie mercuries (80 single)
  5. 20 diamond merkins
  6. 20 American Hammers

Hand off to Bolt for the grand finale – partner obstacle course.  Partner 1 goes through the gauntlet while Partner 2 rips through merkins, squats and LBC’s (50 was the # I believe).  Bolt set up about 12 cones w/ rope weaving between and across each of them making the army crawl almost impossible to keep your butt that low to the ground (at least for a guy w/ a big ass like myself).  Obstacle course goes as follows:

  1.  Broad jump to cones
  2. Army crawl 10 yards under rope
  3. bear crawl to sand bags
  4. Curl sand bags
  5. Weave in and out of 6 more cones touching each as you pass
  6. Sprint back to finish

We closed it out w/ some good discussion around the recent events in Florida and engaging God on the little battles throughout a man’s day.  Thanks for the chance to lead Smuggler.  Always a pleasure w/ this group.



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A Return Home to the Colosseum

This morning was the ideal morning to make a return to the Colosseum to fulfill my opportunity to Q. What made it ideal? I woke up, the temps were cold, I wrote a Weinkie, I had a message to deliver and a few Pax showed up to see where they should direct soreness-induced comments come Wednesday morning. That’s what made it ideal. See, we are blessed with this opportunity to join other men as we get broken down physically. And the byproduct of that beat-down is the chance to learn more about the man to our left and right and reach out a hand to see how you can go beyond yourself.

So 18 other men decided that the Colosseum was where they wanted to spend 45mins this Tuesday morning and for that, I’m humbled. 18 other men brought their gloves (most of them anyways) and wanted to see what I had in store. While only 1 man asked to see the deck of cards, it became evident that 18 men were ready to put in some work. But before we did that, I had to say a few words that were intended to be a disclaimer and brief run down of how what we were about to do was slightly different than the norm yet more of what is to come.

We jogged through the drop-off lanes of both schools and found our way to the line of cones in the back bus lot.  We lined up at the cones for a series of 3-tier suicides to the other end of the lot but only at 50%. Now that we’re a little warmed up, we circled up for some stretching:  Hammies, Hip Flexors, Back, SSH, High Knees and Wind Mills

Now we stepped it up a little:

Clock Merkins 1-12 and let the chatter begin

10 Burpees with an extra squat for good measure (I still have to pay up on my 69 Burpees…GO PACK)

Wave Merkins around the circle (5 rounds)

10 Donkey Kicks with 2 Carolina Dry Docks after each

Single Count Diamond Merkins x 10

10 Burpees with a Jump Tuck on each

Back on the line with your partner.

Partner 1: Bear Crawl the length of the parking lot to Shady’s car and sprint back

Partner 2: American Hammers until #1 returns.

Partner 1: Bear Crawl the length of the parking lot to Shady’s car and sprint back

Partner 2: Toe-Touch V-ups or some modification thereof

On The Playground which turned out to be way more complicated than imagined

Partner 1: 20 Swing Crunches or modify to a bench where necessary

Partner 2: 20 Grave Diggers on the left side

Partner 1: 20 Swing Crunches or modify to a bench where necessary

Partner 2: 20 Grave Diggers on the right side

Mosey to the back entrance road. With your same partner, run to the light post and do 2 merkins. Run to the next post and do 2 merkins. Continue this for 6 light posts and rest at the end.

Once we all completed this series, I took advantage of the captive audience to explain what my next venture is. Beginning in January, I’ll be launching a new Black Diamond-inspired AO named, BEYOND. While we typically think physically or geographically when we hear the word, Beyond, I challenge you to think differently. Think Beyond your normal conversations with your family, Beyond your sports-themed conversations with your friends, Beyond your show up and get your job done tasks with work, Beyond your bedtime prayers with kids-type of spiritual relationship and yes, Beyond your typical physical breaking point. Like muscles; our minds, faith, relationships, abilities and comfort zones only improve when stretched BEYOND what they’re used to doing. We grow as men when we’re beaten physically and I’ll use BEYOND as a platform to do just that. Many more details to come but would you consider joining me for a week or more to try it out? This is not to replace any existing AO, purely complimentary

So here’s the walking away assignment. Remember that partner you had? He is now your partner through Friday, December 1. I challenge you to send a text/tweet or call him daily to check in on him. Not simply to say hey or, “Man, I can’t wait to see the Tigers sport their own version of the Turnover Chain” but ask a real question and get ready for a real answer. Don’t ask how he’s doing and expect, “good, you?”.

19 of us responded, “AYE” when I asked if they were willing to do that for their partner.

We then mosey’d back to COT to put a ribbon on this edition of THE COLOSSEUM.

Announcements: Bring the following to Friday’s Christmas Party: a toy, small umbrella, 36″ Duffel Bag and/or alarm clock for CAH and Operation Sweet Tooth. Longshanks can also accept gift cards for OST.

Prayer Requests: New positions at work, improved communication at home, Patience, Sandlot’s wife, making time for our M’s and ensuring they’re not the last one in the house to get the time they deserve. Look for ways to help your M’s this season, to include preparing things and taking care of some of the Christmas shopping.



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F3 The Fort Thanksgiving Convergence 2017

70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.


Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11





Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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Backblast: 17 for 17 at The Colosseum

16 men joined YHC for some fun on the concrete at The Colosseum.

After the disclaimer was said we moseyed around the parking lots until we found the perfect spot for a warmup.


  • side straddle hops x20
  • windmill x10
  • squats x30
  • merkins x15
  • mountain climbers x15
  • LBCs x15

Mosey about 10 feet to the first set of painted road arrows. There are 17 of these over about 1/10th of a mile stretch. We did the follow exercise at each set of arrows and then hauled it back to the start:

  • 1 burpee
  • 1 burpee + 3 merkins
  • 3 jump squats
  • quick break for some Captain Thor – up to 6 x 24
  • 5 carolina dry docks
  • 2 big boy sit ups
  • finish up with boats and canoes x a lot

Mosey to COT

Announcements included T-giving day convergence, Christmas party.

Praise for Ginsu’s daughter (successful surgery), prayers for marriages, family.

Ginsu took us out in prayer.

Thanks for the opportunity, Jekyl. See you next time.


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4 boot campers and 6 runners posted at Laces In/Out this morning. The cool temperature was perfect for a hideous beat down. We did hill work because was today’s message was focused on overcoming inertia.

The Thang:

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Peter Parkers (15x) and Freddie Mercuries(15x)

Mosey to the hill near the stadium to add inertia and do the following exercises.

  1. 100 Yard Dash
  2. Jumping Squats (2x)
  3. Big Boy Sit Ups (3x)
  4. Pepper Grinders (4x)
  5. Burpees (5x)
  6. LBCs (6x)
  7. Sumo Squats (7x)
  8. Heels to Heaven (8x)
  9. Dips (9x)
  10. Calf raises (10x)
  11. Merkins (11x)
  12. Penguins (12x)

Ruby runs with the following exercises: Flutters (15x), Rosalettas (15x), Swimmers (15x), Calf Raises (30x).


Why do we sometimes struggle to answer God’s calling and purpose for our lives? Does our own inertia stop us?

Paul initially was filled with hesitation when he was called to God’s mission field. In the Acts of the Apostles 22, Jesus needed to encourage Paul to overcome his inertia. He kept telling Paul “Go,” “Get up,” “What are you waiting for?”

Paul eventually pushed through his inertia and fulfilled his mission. Paul’s story is a great illustration of how it’s sometimes tough to start your mission but you must finish strong. Answer when God calls on you to fulfill His mission.



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Coliseum- Mumble Chatter- Not on my watch

After seeing twitter post about possible mumble chatter at my Q from some legendary yackers YHC decided to bring one of his old school simple but effective workouts to these guys. a nice 46 degrees to start the day had a few arriving in there sweatshirts, a few were mumbling about not knowing where their cold weather gear was. Little did they know the ones that showed up with it on would be wishing they hadn’t in a few.

Quick disclaimer and were off.

Mosey to basketball court, dynamic stretching toy soldiers, knees to chest.

Circle up SSHs, mtn. climbers, flutter kicks, Windmills, peter parkers, chopsticks.

Mosey to light poles. at each light pole perform 15 Carolina dry docks, 10 alternating jumping lunges, 5 burpees. 10 light poles. Flutter kicks until 6 arrives.

Return down the line except 15Air Squats, 10 merkins, 5 burpees. LBCs until 6 arrives.

Mosey to parking lot and pair up for DORA. 50 merkins, 100 squats, 150 LBCs while partner runs to wall and does 1 muscle up.

Back to COT with 25 yard bear crawl on the way.


Announcements- Fast 5, Family Ruck, Community Café 5k, The Fort Christmas Party.

Prayers- Passing of Cake Boss sister. PAX looking for work.



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Pillars of Pain

Tuesday was hot and muggy, like everyday this week.  PAX sweating from just talking before the workout. It was oppressive and the workout didn’t help.

The Thang

Warm Up with a quick Mosey and a COP:

SSH, Merkins, Plank Jacks, Morrocan Night Club, Windmill, etc….

Mosey to the Pillars of Pain

Loop in front of Middle School is .2 miles, run that loop with pace and then do the Exercise at each Pillar – Decided not to accumulate, was a good decision.

Pillar 1 – 10 Burpees

Pillar 2 – 25 Merkins

Pillar 3 – 25 Carolina Dry Docks

Pillar 4 – 25 Monkey Humpers

Pillar 5 – 25 Curb Calf Raises (per leg)

Pillar 6 – 50 SSH

Pillar 7 – 25 Squats

PAX finished and we did 2 laps with sprint intervals from lamp post to lamp post.

Then some Mary – Freddy Mercury, American Hammers, Protractor, Ins and Outs.


When it gets cooler out (or when the Q can do it) this will turn into an Accumulator.

Prayers for California fire victims, for F3 brother with missing son, and new moms and dads.

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5 Year Anniversary Convergence BB

Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.


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