Category: The Colosseum

Hog & Coyote 2016 – Ruck Option

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There has been a movement (not that kind and not that kind of group) within the Fort where quite a few PAX have been introduced to, and embraced the Ruck. AOs across the Fort are starting to offer a rucking option. If you don’t know what rucking is, don’t worry. I didn’t until about a year ago.

Here is the best explanation -> RUCKING

That said, rucking events are a different type of CSAUP, but CSAUP nonetheless. So, some of us in the Fort are going rogue and are introducing a rucking option for the Hog & Coyote. Due to the nature of rucking (slower pace than running), we’ll need to start a little earlier and bypass one AO (Run N Gun). But don’t kid yourself, 12+ miles with a 30 lb rucksack along with 4 bootcamp workouts (ruck included) will be considered a #beatdown!

I’ll be the first to HC!

If you’re up for the challenge, please join me. Unlike running a race, rucking is about starting and finishing together (never leave the 6). So this group will start and finish together, even if we have to carry some PAX across the finish line.

Route
Start – Colosseum (Maximus – Warm up Q) – 3.75 miles to WEP
The Fort (WEP) (Anchorman on Q) – 2.75 miles to HoG (6.5 miles total)
Hills of Gloom (Popeye on Q) – 3 miles to Patriot (9.5 miles total)
Patriot (Peach on Q) – 3 miles to Old Town (12.5 miles total)
Old Town (to the top of the parking garage)

Since we haven’t asked permission, we may need to conduct the first few bootcamps on our own, unless the Qs don’t mind showing up a bit early. We’ll leave that to them and modify as needed.

To view the rucking route option, click HERE

We’ll start the rucking option at 5:00 AM and plan on finishing with the rest of the PAX between 9:30-10:00 AM. All that is required is that you commit and show up with a weighted rucksack. Who’s with me?

Aye!
Zima

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Recon our Region – Spitz’s Army

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Disclaimer: YHC did not come up with this idea. Spitz has led the charge on this for the last 2 years and deserves full credit hence the name.

As many of you know, F3 the Fort has seen tremendous growth over the past 3.5 years. In 2016 alone, we have welcomed 180 FNGs, expanded our numbers to ~700 PAX and added several AOs.

What has been consistent and a hallmark of F3 the Fort has been several key characteristics:

  1. Living the mission and core principles of F3
  2. A commitment to accountability and brotherhood amongst the PAX
  3. A strong desire to give back to the community where we serve
  4. A constant helping hand to members of the PAX who are struggling or in need

With all of this growth, the one thing that has been stretched is who you post regularly with. Even if you post 5+ times a week (CSPAN, Dark Helmet, etc.) you just don’t get to see all of the guys. This is particularly true of those PAX who started and built F3 the Fort back in 2012. In addition, the Fort boasts a tremendous amount of #HIMs throughout the region. These PAX continue to inspire me and quite frankly have some really tough workouts too! This is an opportunity to connect with these men and I guarantee all 3 Fs across the region.

So I asked myself, “what’s the best way to fix this? How about a challenge to all members of F3 the Fort? The Fort loves challenges!” My good friend Spitz had the idea to post at all of the workouts in our region and away we went.

So here is the challenge:

Your goal, should you choose to accept it, is to post at all 45 over the summer. YHC will create a list of those who HC and document the process each week. Here is the link for tracking your attendance:  Spitz Army Tracking

Except thats not all! Any man can do that! A real Fort Pax would also post at all of the 3rd F sites this summer too. So add (5) more AOs to the list for an even 50!

One of the lessons learned at the Fort is there is strength in numbers. HC to join Spitz’s Army via Twitter or the F3 Nation website. I look forward to seeing you in the Gloom!

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Memorial Day Murph at The Fort

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Step 1: Finish your regular Monday Post
Step 2: Show up at The Coop (Nation Ford High School, Ft. Mill) and do The Murph.
Step 3: Remember that Memorial Day isn’t just cookouts and pool time…

The Thang:
We began with a warm-up led by each of the Veterans who were in attendance (CSPAN, Blackhawk, Howitzer, and Apache – my apologies if I missed anyone, but that’s all I could remember). There were a number of Seal Jacks, SSHs, Imperial Walkers, and some Bro-ga…

We then brought it in to be reminded of why were really there. The workout is good, but Freedom isn’t free, and we were there to honor men and women who gave their lives for our freedom. So, after a lesson from CSPAN on how to count to 4, we moseyed to the track to begin.

47 Pax completed the following for time (some with 20lb weight vests, and some with our built in weight vests who competed in the “modified” category):
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
Another 1 Mile Run

And there you have it… Workout complete. Then we circled up and each man present read the name (either one that they brought or one that CSPAN provided) of a fallen serviceman/woman so we could memorialize them.

NMM:
It’s always humbling to do The Murph for me. Not just because it is very physically demanding and I get to see how many times guys like Mary Lou can lap me on a mile track, but also because I am reminded of the men and women that gave all so that regular folks like me can live free. It is a gift that is unmatchable, unrepayable, and undeserved, and for it, I am grateful.

I can’t speak for everyone’s faith tradition, but in my personal belief system, Jesus Christ gave His life willingly to pay for my sins, my stupidity, and my weakness that I may live again in the presence of my Heavenly Father with my wife and family for eternity. Through His sacrifice, He has made me free from the tyranny of the Devil, free from pain, from death, and from Hell. He did something for me (and all of us) that we could not do for ourselves. It is my feeling that in keeping with that pattern, anyone who performs a service for another that they could not perform for themselves is acting in a Christlike way. The fallen soldiers that we honored today (and the many, many more that went unnamed this morning) did much that same thing. They willingly gave their lives and sacrificed that I may live on Earth in this country with my wife and family. They have provided me freedom from the tyranny of evil men, and they have done for me things that I could not do for myself. Reading their names after a workout is small in comparison, but I like to think that they are looking down and that maybe they appreciate the fact that we are trying, in our feeble ways, to honor them. To acknowledge that we rise and sleep in a country that their sacrifice made possible…

Helmet, out…

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Pre-Blast for Memorial Day MURPH “FunHouse FunRun”

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If you don’t know by now, The Fort will be conducting the Annual Memorial Day Murph at NAFO high school (The Coop and Varsity AO).  This is a great opportunity to work out with The PAX to honor our service men and women. Post to your regular AO, then head over to NAFO for the double-down.  In addition to the workout, there will be awards handed out to those who perform at the top of the group.

However, there is one award that perked my ears, the Funhouse Pull Up award.  I assumed this award was for the PAX who increased their pull up count exponentially from the last go around (go search the last Fitness Test).  This was not the case.  ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)…..  “Don’t fall short, if you cannot or do not have a vest at least strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!”  So yes, YHC likes to modify.  Especially a freaking pull up. So why not “modify” the MURPH with a typical “FunHouse FunRun”?  Call it a triple-down.

So if you’re not afraid of modifying (CSPAN I see your “burpees” so I KNOW you love to modify) join me for this THANG:

Memorial Day – Monday, May 30th 0430

Start (Leg #1): 0430 at Trailhead Park in Tega Cay for a run to Flight Plan (Baxter Startbucks) ~ 4.2 miles

Leg #2: Flight Plan 0515 (YHC the Q) – I will find a suitable 4.5 mile loop that will get everyone ready to go do the MURPH- Total so far ~ 8.7 miles

Leg #3: Run to NAFO 0600 – There will be little time for COT at Flight Plan for those on the #FunRun, so I may hand this off to someone staying behind.  We must get on our horses and head out to make the 5.5 miles to NAFO in 50 minutes before the MURPH starts. The route is down 160 and take a left on 21 and then a right on 460 to NAFO. – Total so far ~ 14.2 miles

Leg #4: The MURPH – 1 mile run, 100 pull ups, 200 push ups, 300 squats and a final 1 mile run. Ugh. So final total mileage ~ 16.2 miles

So join YHC to “modify” your typical day.

 

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Finding the Why Part 1

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  • QIC: Jekyll
  • When: 5/24/2016
  • Pax: Santini, Gasby, Lil E, Tesh, Green Wave, Pusher, Seacrest, Short Sale, Long Shanks, Co Pay, Mr, Clean, Maximus, Cake Boss, White Lightning, FNG: Razzamatazz, Houschka, Chaser, Crash, Sir Topham Hat, Zima, Trucker, Hasslehoff, Ginzu, MIP, Crosscheck, Howitzer, Weezer, Cerrano, Aftermarket, CSPAN, Jekyll
  • Posted In: The Colosseum

“The Why”: for what reason or purpose do you act.  What drives us and drives others? Inspire others by starting with “The Why”. 

31 studs took a wrong turn and ended up at GHMS.  Gloom conditions were like Santini’s hair: perfect.  Disclaimer was given to insure safety and 31 High Impact Men entered the Colosseum.  Here is what they did:

COP: SSH, Merkins, IW, Squat, Arm Circles, Burp Merk

The Thang

  • Triple Nickel (Merkins/Bombjacks)

Although Longshanks (among others) were leading the charge for a #QJack (attempting to coerce or take over the Q), YHC could not be deterred in his explanation.  See below:

Triple Nickel: Find a hill. Start at bottom, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). Can easily be done on flat surface with launch point and target point. (Thanks Mermaid in Charlotte South.)

  • Bearmuda Triangle: 3 cones, 30 yards apart.

Bear Crawl between each cone. ascending burpees to 3.  Rinse/Repeato X3.  Named as it has been known to mysteriously lose some Pax along the way #witness

  • 6MOM

LBC, Flutter kicks, Hello Dolly, Rosalita, Heels to Heaven

  • Sprint series

COT

This week YHC is breaking down “The Why” at each of his 3 Qs: Colosseum, Pantheon, The Ranch.  Today we discussed “The Why” in reference to Faith.  Tomorrow will look at Family. Will wrap up Thursday with Self.

Faith- This most often refers to our Sky Q, God, Jesus.  A broader definition which F3 subscribes to: Something outside of one’s self; something bigger than me. Why do we need something to believe in?  What is it about having faith that gives us comfort?  To lay our troubles (and our joys) in the lap of something bigger. Why do we seek a deeper belief?  Even if you believe, have you slowed down enough to ask yourself why you believe?  Every man has his own journey.  You’ve got to find your “why”.  Finding your “why”, will give you clarity and purpose which will give you direction in going deeper.  There are multiple opportunities to dig in and go deeper with F3.  Chicken N Wisdom, Crossroads, Whetstone and more.  I encourage you to find the why.

Come post tomorrow to discuss for part 2: “The Why” of our families

Jekyll

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22 makes you go hmmm.

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  • QIC: Backdraft
  • When: 05/17/2016
  • Pax: Weezer, Package, Man-o-War, Ginsu, Mission impossible, Trucker, Atticus, Rooney, Gatsby, Crosscheck, Tesh, Backdraft
  • Posted In: Alcatraz, The Colosseum, The Fort

After reading posts on F%^&book over the past couple of weeks by old Marine Corps buddy’s and friends from other branches I noticed a lot were posting about a 22 pushup challenge. People are taking this month long challenge to do 22 pushups everyday for a month to make others aware of the number of Vets that take their own lives everyday. So I felt that if I could bring awareness to the handful of guys that came out to my Q this morning maybe 1 of them at some moment during their interaction with others might make a difference to a Vet that might be having a bad day. It could be as simple as a handshake and a thanks to them or hooking them up with a coffee.

The beat down went like this

Circle up for disclaimer. (Not as well spoken as many are able to do)

Mosey to sidewalk and bear crawl about 50 yards hop up mosey about 50 yards and crab walk another 50. We than moseyed to the flagpole and played Old Glory respect with the Pledge of Allegiance fitting we came across the flag with what the Q had on his mind this morning.

Circled up for warm ups ( the bear crawls were not enough).

22 SSH’s, 22 Mtn. Climbers, 22 Low Squats, 22 grave diggers

mosey about 1/4 mile to rock pile. Pick rock of your choice and do the following sequence curls, military press, flutter kicks, skull crushers, chest press. You guessed it 22 reps on each.

Mosey to basketball court and partner up.

Partner 1- bear crawl to light run backwards to partner who on first set did Mtn. Climbers and on second round did CDD. Once partner finished we planked for 6 than moseyed to playground

here we did 3 sets of 10 pull ups followed by 22 swing crunches.

Mosey back to BB court and find a place on a bench.

Their was no time to sit even though I think the pax wanted to. We knocked out 22 dips and 22 derkins.

After Q said go to COT. While in COT Q  talked to PAX about the significance of the number 22. We also had to knock out 55 Burpees during the workout for the difference between 100 and the amount of snacks brought for the CAH.

It is always an honor to lead such a great group of HIM.

Prayers: Package dad and getting his knee better, marriages, WWLs M lost her grandfather, work situations, upcoming birth of another 2.3

 

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What Goes Up Surely Comes Down

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  • QIC: Zima
  • When: 05/10/16
  • Pax: Greenwave, Package, Two Buck, What Did, Solid State, Sir Topham Hat, Spider-Man, Crabcakes, Cerrano, Dawg Pound, Tesh, Man-o-War, El Diablo, Gatsby, Cross-Check, Weezer, Dark Helmet, Mission Impossible, Crash, Zima
  • Posted In: The Colosseum

Apparently there is an old riddle that asks “What goes up but doesn’t come down?” Some may know the answer but I’ll get to that later. For our case at the Colosseum this week, the exercise count went up and never looked back. I had the guilt EH put on me by our good friend Jekyll that I pass Golden Corral every Tuesday on my way to Colossuem. His message was clear, “Don’t forget your roots” and “Get your ass back to GC every now and then.” I was fully committed to posting to GC and texted as much to my Virtual 2nd F Pax when I realized I had the Q the very same day at Colosseum. My workouts are usually planned a few days in advance and not the night before but you only live once, so I whipped up a good batch of pain-o-rama.

The Thang
Warm up mosey with a bunch of dynamic exercises. Probably about a half mile’s worth (two laps). Then
a variation on the Pyramid of Pain where the exercise count goes up but never comes down. So the idea is to do the exercise count and then run a loop of the parking lot/carpool lane (approx .30 miles). Here is what went down.

10 Burpees – Lap
20 Diamond Merkins – Lap
30 American Hammers – Lap
40 Lunges – Lap
50 Mountain Climbers – Lap
60 Merkins – Lap
70 Freddie’s – Lap
80 Step Ups (40 each leg) – Lap “Crowd Pleaser”
90 SSH – Lap
100 Dips – Lap
110 LBCs – Lap
120 Squats – Lap

Was a good workout if I say so myself. U vs. U kind of gets everyone moving a little faster. I kept chasing the guy in front of me on the laps. So other than this workout where the exercise count never came down, what’s the answer to the riddle? Age. It always goes up and never comes down. It’s a reminder that a day fartsacked is a morning missed with your brothers. Don’t let the day pass you by. Seize it! Carpe Diem! Make the most of what you have. Just like you’re pushing the rock at a post, push it in your marriage, your family, your community, your work, your faith! Aye?

Here are my notes:

-Always inspired by the pre-running happening as we lead up to the #BRR
-We logged about 3.5 miles in total (some more Sir Topham, some less YHC)
-Tclaps to Crash, Sir Topham, Cerrano and a few others that completed the entire circuit
-Tclaps to Dark Helmet for coming to a running workout (#warned) and pushing through with a bum knee
-Bunch of other shout-outs I originally thought of but have since left my brain #old

Announcements
-Cannoli Run and Fast 5 5/21 (Double Down)
-Sign Up for 2017 F3 Fort Custom Ruck
-CAH Snack Food Drive (Check the Pre-Blast)
-24 Hours of Booty (check with Cerrano, STH or Spider-Man)
-Support the Lake Wylie Region as it’s launching (esp if you live in Steele Creek area)
-Check the Newsletter as there is a lot going on

Praise/Prayers
-Praise What Did’s Wedding Anniversary
-Prayers for Pax Marriages and Families
-Prayers for Package’s Dad’s knee to heal

BOM w/ Dark Helmet

Zima Out!

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Soggy and Steaming at the Colosseum

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  • QIC: Chicken Hawk
  • When: 05/03/2016
  • Pax: Dawg Pound, V-Neck, Seacrest, Tesh, CoPay, Bone, Short Sale, Zima, Cake Boss, Crab Cakes, Howitzer, Spider Man, Ginsu, Maximus
  • Posted In: The Colosseum
Fifteen guys ignored the radar and took the red pill for a post at the Colosseum for a good old fashioned soggy beat down.  Mumble chatter was down as the pace was fast as we moved from station to station.  At the beginning Zima was wishing he was back in Disney sipping slushes but he quickly got back into gear and was leading the pax.
Message
Marriages are under attack and it is important to focus on building an armor that will give our marriages a fighting chance.
    . Learn to put God at the center of our marriages
    . Learn to humble ourselves to be able to recognize our wives needs
    . Learn how to sacrificially serve our wives
COT
Mosey to the basketball courts
– 30 SSH
– 20 imperial walkers
– 15 mountain climbers
– plank wheel
Mosey to hill for Jacobs bear ladder
  Bear crawl up
  7 CCD to 1
  Bear crawl backwards
  1 Mule kick to 7
Hill repeats x2 fastest guys run to the top of the hill and run back to the bottom.  Everyone else runs as far as they can until the fastest guy passes them coming down then turns around.
Ab circuit 3 min x2
  . 30 seconds each
      LBC
       Freddie Mercury
      Scissors
       Hello dolly
       High low flutter
       Protractor
Leg circuit 15 yards back and forth
    Burpee broad jump
    Lunge walk
    Duck walk
    Apolo Ono walk
Mosey to benches with plank and jump over legs of planker from one end to benches.
3-2-1 – dips, step ups, derkin do several rotations until time expires
10 burpees OYO
It was an honor and a privilege to lead these men!
CH out!
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Back on home turf

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  • QIC: Maximus
  • When: 04/19/16
  • Pax: Dawg Pound, Hauschka, Cerrano, Ginsu, Spiderman, What Did, Lil 'E, Weezer, Aftermarket, Gatsby, Seacrest, Hasselhoff, Manowar, Chitwood, Sir Topham Hat, Package, CSPAN, Backdraft, Greenwave, Crosscheck, Shelby, Subprime...Welcome FNGs V-Neck & Thumb Drive
  • Posted In: The Colosseum

There are many things I want to say about the opportunity to Q but I said this morning and for those in attendance, you know how important it is to me. I was hoping to get 10-12 guys joining me today but to have a total of 25 out there, I was humbled. Having spent the last few months putting one foot in front of the other and repeating for thousands and thousands of time, it was great to be back with the PAX. To sum up my way-too-wordy intro, do yourself a solid and read Hebrews 13:16 (I read from the ESV). We’re not to be alone and don’t hoard your blessings.

Welcome to V-Neck and Thumb Drive

So after I almost whiffed on the disclaimer with 2 FNGs present, I gave a long-winded one and we were off to the back parking lot.
Warm Up:
SSH
Squat
Dead Lift
Mountain Climbers (the slow variety)
Clock Merkins: 1-6, 1-6

Mosey to the playground:
10 Pull Ups & 20 Swing Crunches
Flap Jack and Repeat

Very long mosey to the start of the arrows on the front driveway. This is where I began to audible because I clearly forgot how much material I needed for a 45min post. It might’ve looked something like this:
50% Sprint 1/2 way down the driveway then 10 Dying Cockroaches
100% Spring the rest of the way then 10 Dying Cockroaches
Flip around to come back but lunge walk to the next entrance, then sprint the rest of the way.
Peter Parkers at 6″ then flip over for dips
Parker Peters then flip over for dips
10 Burpees

Bear Crawl to the 2nd arrow then 10 LBCs, Bear Crawl 2 more then 10 LBC’s, repeat a few more times then sprint home.
Dealers Choice ab lab for the final 10mins.
Just because…5 more burpees
I can’t remember where exactly but I know there was all sorts of plank series littered throughout.

There was a lot of rust and a lot of lactic acid build up from the Solid State/Pusher beatdown delivered Saturday at WEP but it was still a little bit of fun this AM.

Announcements: Rock Hill Convergence 5/7, Fastest 5K 5/21, F3 Dads Camp, Breast Cancer Awareness event, bottom line…READ THE NEWSLETTER
Prayer Requests: Prayers for Cerrano’s friend diagnosed with Stage 4 Lymphoma (family and no insurance), Prayers for Backdraft’s friend’s funeral but praises for a great celebration of life and testimony, Injured PAX and families, a friend’s daughter going through health challenges that have yet to be fully identified.

As you were.

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LAKE WYLIE LAUNCHES “THE DEEP”: A Pre-blast…

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Highly anticipated… and I anticipate your attendance to make it a launch of epic proportions… SO HC NOW. We will be looking for your support over the coming weeks as we launch this newest Region of F3. That support will come in the form of your willingness to Q, in your attendance at workouts, in your talking it up in COTs, and in EHing those guys that you KNOW desperately need the multitude of goodness that comes from F3. Someone gave it to you… Now it’s your turn… Call that buddy that lives in Lake Wylie or in Steele Creek area that you haven’t talked to in a while. Tell him your story. Then drag his a$$ to the AO for a glorious beatdown…

Where: Oak Ridge Middle School in Lake Wylie (5657 Oakridge Rd, Clover, SC 29710)
When: 0700 – 0800 on April 9th, and every Saturday thereafter until we either die or the Earth passes away…
Who: All Pax of F3 Nation that are up for it… (But particularly those in Lake Wylie and Steele Creek and surrounding areas)
What: Horribles. Lots of them.
Why: Oh… You know why…

Weinke sneek peak…
Let’s see… what should I tell you??? Let’s just say that there will be lots of speed work… Bear crawls… Oh, and a new exercise, called THE KRAKEN. You won’t want to miss that…

BE THERE.
Helmet, out.

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