Category: The Colosseum

Bulgarian 7-10 Split

Leave a comment

11 PAX gathered in the crisp gloom.

Disclaimer was given.

Hard charge out of the gate.
With the ageless Straight-Up and Harry Carey moving quickly behind YHC, we hit the first mile at 6:56/min pace.

As the PAX regrouped into a circle at the Teacher Parking lot area of the elementary school, Poppins rolled his ankle. Splinter ran back to get his truck and transported Poppins to his vehicle. Unfortunately, he was done for the day.

Warm-Up:
Yoga
Merkins
Shoulder Tap
SSH
Burpees 10 in cadence
IW
HW
Yoga

Thang:
Mosey toward the “black-top” area between the schools and find a bench

Bulgarian Split Squats
-10 each leg
-10 more each leg
-10 more each leg (this was a crowd favorite)
Step Ups
-10 each leg
-10 more each leg
Bulgarian Split Squats
-10 in cadence each leg (this confirmed their crowd favorite status)
-10 more in cadence each leg
Box Jumps – 10

Moved to the track-ish area
Lined up on the front line
Bear Crawl across the track
Crawl Bear back
15 burpees in cadence
Lunge Walk to the other side
Burpee-Broad Jump back
Some Yoga

11s w/
1 Merkins – 10 Shoulder Taps
got to 5 merkins and 6 shoulder taps

Moved back to benches
more Bulgarian Split Squats
– 10 in cadence each leg
– 10 more in cadence each leg
– (crowd favorite status confirmed)

Mosey to COT
Finished the 11s
Freddie Mercuries
Some Yoga to close us out

Prayers for:
– Poppins’s ankle
– blessing of science and medicine
– strength for those facing COVID
– the Spirit to remind us this isn’t our permanent home

NMM:

Make someone, just one person, feel special today

Thanks Long Duck for the opportunity to lead.
—
Band Camp Dismissed

TClap |
3

Bomb Splits

Leave a comment

Five men started the workout, and the sixth man, Bonsai, came in just as we we launching.
Run down entrance road
Warmup
All 10X in cadence:  SSH, Windmills, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers

Plank stretches (Downward dog/honeymooners)

Thang 1: BOMBs splits
Partner up
P1 runs to the north end of the entrance road and heads back (distance is 500’ out, then same back, total 1000’). P2 runs to the south end of the entrance road and heads back (same distance as P1),
When the pax meet, wherever that may be, they do the prescribed exercise:
First meet = B = Bobby Hurley = 150 total for the two pax
Then pax run their section of road again, then:
Second meet = Overhead Claps = 150, pax run, then:
Third meet = Merkins = 150, pax run, then:
Fourth meet = Big boy sit ups = 150, pax run, then:
Fifth meet = SSH = 150
Join in with the six to finish out.

Run to benches
Thang 2: Bench work
At the school’s benches:
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises

Thang 3: Burpee Suicides
Three light poles in yard
Run to light pole 1, do two burpees, run back to start [65′]
Run to light pole 2, do two burpees, run back to start [165′]
Run to light pole 3, do two burpees, run back to start [265′]
Rinse repeat, increase to three burpees at each line for round two.

Run to COT area

Five minutes of Mary
Freddies, protractor, hello dollies, V-ups, etc.

Fini, COT

NMM: The BOMBs splits were different because one pax could bear more burden than the other, for either the running or exercise portion.  One partner may be faster than the other, and cover more ground, but then the other partner may get more exercise reps done; think of it as a ying/yang.   In the end we all come out ahead.

TClap |
1

QSchool @ Colosseum

Leave a comment

Esso >>
Open normal, mosey, circle up and then reiterate what you did
Opening

  • T minus warning
  • Look for guys you haven’t seen, introduce yourself
  • Ask if there are any FNG’s
  • Disclaimer 1) not a professional, 2) modify the exercise if need be but do something
  • Take control, be a leader, after this is about building leadership characteristics and guiding other men. THEY WILL FOLLOW YOU UNTIL YOU GIVE THEM A REASON NOT TO

Who has never Q’d?
Cadence counting – we do this for consistency

  • Next exercise is…
  • Starting position… move…
  • In cadence… exercise

SSH
Windmills
Begin calling on pax, they choose exercise, mix in moseys

Gears >>

⁃ Weinke prep:
– at least the night before
– write it down, even if you don’t use it
– KISS
– try to plan for about 20% more than you think you’ll need (mental math)
– go with your strengths, but honor the site theme. If you can’t Q it, don’t do it
– simple routine – Wall Worms
– focus areas on repeat
– lbc
– Flutter
– dying cockroach
– box cutter
– repeat x 2

⁃ Form exemplification
– you are responsible for allowing and even encouraging Good form.
– fast merkins vs slow Merkins
– fast Freddy vs slow Freddy

⁃ Scaleability – size of pax, ability of pax
– know your Pax
– pearls on a string
– Squats
– flying squirrels
– Mountain Climbers
– Burpees

⁃ COT routine
– phone /video Evidence
– count
– name-o-rama
– FNG naming

– announcements (newsletter)
– prayer /praise

⁃ follow up
– BB, counts

TClap |
1

Know before you show…

Leave a comment

Tuesday’s are a treat here in The Fort so why should Tuesday, November 24 be any different? In an effort to ensure the PAX got their money’s worth, I decided to post the Weinke on Slack ahead of time. This gave them the choice of whether or not they wanted to make a run at it. That said, 14 PAX joined me at the Colosseum to give it a run.

Warm-up run around the drop off lanes for both schools, taking us back to the basketball hoops.
50ea I/C: SSH, Merkins (harder to actually do this than write this), Flutters

Line it up for sprints down/back: 50%, 75%, AYG

Mosey to the 1/2 wall: 25 Muscle Ups, 25 Mike Tysons, 15 get over the wall

Mosey to the back bus road. Nur up the road to the top. Run down but stop at each light pole for 10 Hand-Release Merkins, 20 Jump Squats, 30 Freddy Mercury’s (count how you wish since I tend to change my mind)

More was on the Weinke so it’ll have to wait for another day.

Loads of prayer requests and praises to be grateful for. Safe travels and for those not traveling, see you at the Convergence, Thursday at the Ranch.

Maximus

TClap |
3

Get Your Mind Right

Leave a comment

8 came out for a foggy morning beatdown at the Collosseum

Warm Up
Merkin Suicides – 150 total
Group wall sit – partner lap
DORA 100 dips, 200 dollys, 300 step ups – partner lap
Flutters, American Hammers, LBCs
Indian Run Back to COT

Think about what your thinking about. Proverbs 4:23 says “Be careful how you think, your life is shaped by your thoughts.” Try and feed your mind with truth, things that are joyful and positive.

Thanks Duck!

TClap |
1

pre_blast_METTLE FORGER_new_gear_AO

Leave a comment

Friends:

I’d like to make available the training gear I’ve accumulated as part of my personal training venture to the Pax of The Fort and start a new Gear AO!

What:  Dealers ( Q ) choice gear AO.

Where: 12:15 pm on Fridays at Turner Field parking lot in Tega Cay.  45 minutes in length.  Inaugural workout on Friday, 10/23.

Why:  To serve the Pax who have flexibility to work from home or may not be early risers.  To reinvigorate Kotters or recruit new FNG’s who need a shieldlock.

How:  the Weinke could include the gear in my trailer or based on the Q’s of the day preference like kettlebell, ruck, or a combination of all.  I will assist the Q’s in setup.

Special Bonus:  a commemorative patch will be awarded to the first 10 Pax who post!

FAQ:

What gear will Bear Grylls make available to the Q’s?

    • The contents of my trailer include sandbags, kettlebells, dumbells, barbells, slam balls, TRX, battle ropes, jump boxes, bench, water jugs, squat rack, strength sled, speed and agility equipment and resistance bands.  A full gear list will be provided to Q’s so they can build their Weinke.

What if the weather turns bad, will the equipment be ruined?

    • Most of the equipment is rubber-coated, however, we won’t use any bare metal items if there is precipitation.  The Q of the day can always revert to a run or boot-camp model.  There is a soccer and baseball field at Turner which provides many pain-station options.

Other questions and concerns can be sent to Twitter at F3_BearGrylls or on Slack.

 

TClap |
21

Double Dora

Leave a comment

On this brisk morning at The Coliseum we started with a short mosey to the track….

We warmed up with some Baby arm circles, windmills, Imperial Walkers, Hillbilly Walkers and some stretching

Then we Dora’d : WE HAD 8 PAX….ONE RAN THE TRACK WHILE THE OTHER DID :

100 MERKINS

200 AMERICAN HAMMERS

300 SQUATS

IF THAT WASNT ENOUGH WE DID A SECOND DORA!!!!

100 SSH

200 BOMB JACKS

300 SHOULDER TAPS

Mumblechatter was high when we got to the shoulder  taps.

We ended early enough to have a little Mary at COT.

STRAIGHT UP asked if we could go around and everyone say something positive going on in their life.

Thank you Hardwood for letting me lead these fine men .

TClap |
1

Crazy 8’s & The world’s second longest heart charger

Leave a comment

11 #HIM began their Tuesday at the Colosseum by choosing the DRP. Here’s what we did:

COP – Mosey to the front of the school – we circled up for a warm up – All execrises were double count and in cadence:

Imperial Walkers X12, Hillbilly Walkers X 12, Windmills X 12, 10 burprees OYO, Low slow squats X 12, hold in the people’s chair while doing 10 air presses and 10 Moroccan night clubs both in cadence.

Mosey to the flag for a pledge to honor those who serve and protect us each day.

Mosey on to the basketball courts for Crazy 8’s – Kracken burpees at one end, run to the other end of the courts for Bobby Hurleys – 7 & 1, 6 & 2, etc. etc.

LBC’s were done while the 6 came in and we then moseyed to the base of the hill for the world’s second longest heart charger.

Every other light pole had two exercises listed – one was an 8 count, one was 25 count – because it was August 25.  Every PAX did 5 burpees every time they returned to the start line.

Pole #3 – 8 merkins, 25 side straddle hops, return to the start for 5 burpees OYO

Pole #5 – repeat pole #3 exercises, then 8 diamond merkins & 25 squats, return to start

Pole #7 – repeat poles 3 & 5, then 8 werkins and 25 calf raises, return to the start

Pole #9 – repeat poles 3, 5 & 7, then 8 burpees and 25 lunges, return to the start

Pole #11 – repeat poles 3, 5, 7 & 9, then 8 kracken burpees & 25 jump squats, return to start

Sir Topham Hat and Harry Caray were kings and all got their share of hill work in. Most PAX were toward the top of the hill when YHC realized at was 0555.  Time to call for the mosey back to COT.

Announcements were given, prayers & praises were offered up.  Newsletter was encouraged to be read.

Thanks to Hardwood for the opportunity to Q.  Always great to get out with a group of #HIM and get better.

Honored,

Cyclops

TClap |
1

The Sweati 2020

Leave a comment

The Sweati 2020-
79 HIM took to The Forts annual summer CSAUP event. It was 78 degrees when 24 Ruckers launched from The Coliseum at 0530. They had their disclaimer and direction to the first of the 3 pain stations. Just After at 0600 54 runners took to the route. They departed and ran about 2.5 miles and got to meet Bones at Golden Corral for the first pain station. He worked them over as they came in for about 10-15 minutes. Once he finished dishing the pain they took off to Pantheon only about 1.5 miles up the Road. Fishsticks was waiting for sprints and pain. He had the PAX attention for another 10-15 minutes. Once they left they brought the route back to YHC. While waiting for the PAX to return and doing burpees I decided that my other two Qs most likely put the PAX through so much I would give them a choice. Either 20 burpees at 5 light poles with bear crawls in-between or they could buyout of it for a $50. going to our brother Cash. Most wanted to take on both challenges. We wore black for Cash and am still amazed at the Photos coming in from across the Country showing support to this HIM. We love you Cash. Here is a link to the pay-pal account if you feel you would like to support.

paypal.me/f3thefort

Backdraft Out

TClap |
10

Back to back Respectables at Colosseum

Leave a comment

I had some big shoes to fill coming off last weeks Q by Rebel.  He brought the pain with some solid 3 minute interval exercises.  The 16 PAX this morning gave it their best as we started out after the brief disclaimer and broga stretching.  Mosey to the back parking lot for the warm up.

We started out with  Mtn. Climbers, Peter Parkers, Parker Peters, SSH, Moroccan night clubs, overhead claps, and imperial walkers.  Mosey to the end of the parking lot for the meat and potatoes.

4 sheets with 3 exercises on each sheet.  2 at each end of the lot.  Do first page Merkins 10, LBC’s 15 and Monkey humpers 20.  Run to the other end of lot do first sheet wide arm merkins 10, hello dolly 15 and squats 20.  Run back to other end of lot do first sheet and then the 2nd sheet Dips 10, bombjax 15 and flutters 20.  Run back to the other end of lot do first sheet then 2nd sheet Side straddle hops 10, american hammers 15 and 20 calf raises.  Back to start point for a brief story on disruption and shieldlocks.

Next round was sheet 1 run a lap around the lot.  Do 5 burpees then do sheet 1 and 2. Run the lot and do 5 burpees then do sheet 1,2 and 3.  Run the lot and you guessed it 5 burpees and do sheets 1-4.

We finished with a few minutes of broga before some of the PAX ran off to the bubble.

Thanks Hardwood for the opportunity.

TClap |
1