BB for Colosseum 8-21 – New Twist on a Classic WOD

18 men joined YHC for a total of 19 for a late summer beatdown.

Mosey to back parking lot.


  • 51 side straddle hops
  • 15 double count windmills
  • 20 double count mountain climbers
  • 20 double count


  • Partner up & stay together
  • 10 lightposts, following workout at each, then hussle back to start
    • Round 1
      • 5 burpees
      • 5 hand release merkins
      • 5 jump squats
      • 5 big boy situps
    • Round 2
      • 5 burpees
      • 5 hand release diamond merkins
      • 5 jump squats
      • 5 big boy situps
  • plank and wait for six
  • 10 double count mac tar jais
  • reverse direction – 10 double count mac tar jais

Mosey back to COT


  • #218in18
  • Invergence – Sept 21
  • Q School in Sept


  • back to school
  • various med issues

– Ginsu

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Chalk up the Pain

29 Men descended on the Colosseum for a downpainment delivered via sidewalk chalk and a discussion on You vs. You.

There are enemies around all of the time and as men we are challenged to defeat those enemies one by one. Often overlooked is the enemy of one’s true self. This may be the most challenging enemy in our effort to become a better man.

In fighting with our enemies, we often look at overcoming the battles and winning the war. For example, to overcome alcohol addiction there is a 12 step process. This works because no one can overcome the war of addiction in one step. It takes winning individual battles…or steps.

To become a better man as we are called to do in Ephesians 5, it is much the same strategy. Get a little better as part of a journey to ultimately be the man that you want to be. It doesn’t happen overnight. There is no cold turkey quitting that offers long term benefit. It is baby steps, one at a time, with an understanding that the enemy is always out there. These enemies are called pride, selfishness and greed to name a few.

The Thang

Mosey to parking lot (Lots of mumble chatter here…love it!)

Stop along the way for 5 Burpees…quieted some of the chatter


30 SSHs

5 Burpees

15 IWs

4 Burpees

10 Merkins

3 Burpees

10 Windmills

2 Burpees

15 Squats

1 Burpee

Mosey to back parking lot

9 Stations  each with a different exercise and sidewalk chalk

Do each exercise for 1 minute. Write down the number of times you completed

Station 1 – Burpees

Station 2 – Flutter kicks

Station 3 – Wide Arm Merkins

Station 4 – Bombjacks

Station 5 – American Hammers

Station 6 – Jumping Lunge

Station 7 – Donkey Kicks

Station 8 – Elbow Plank

Station 9 – Carolina Dry Docks

Rinse and repeat station asking that you do 1 additional rep per station

Mosey home



  • Convergence on July 4th at Pantheon
  • Upcoming Sweati on 7/14
  • CnW discussing your One Word on 6/29
  • Tclaps to Ginsu for living the mission of #218 with another FNG – Love Boat
  • Prayers for Bob the Builder, Father in Law, Deacon’s M

It was a pleasure to lead the Pax and all 3 Fs were accomplished with a visit to Crossroads led by Bonsai after. Thanks to Jekyll for the opportunity!

Pusher out!

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Worthy Crew @ Block Party

18 PAX showed up strong on a beautiful spring morning. After the disclaimer, we shuffled out for a brief mosey replete with a Longshanks-style warmup: Butt kickers to Carioca around the Springs corporate center parking lot.

COP in front of the Springs corporate center (more on location later)

SSH x30
Imperial Walkers x10
Hillbilly Walkers x10
Windmill x10

Plank up ATM Variation:

Shoulder Taps x15
Tempo Merkins x10
Single-count Merkins x10

Head over to 8ft(ish) wall for some Muscle Ups x10 (oyo)

Plank up ATM Variation:

Shoulder Taps x15
Hand release Merkins x5

Mosey to UC Synergetic upper parking lot

Brief Thang:

Line Drill w/ Partner (Dora-sides): After both partners complete the line drill running, switch to bear crawl until exercises are completed. Partners strive for 20 Burpees, 100 LBCs, 200 Squats collectively. Mercifully, few had to bear crawl more than two line segments.

No Block Party is truly complete if the police don’t make an appearance. One of Fort Mill’s finest made a round through our parking lot. It appears, in YHC’s zeal to move from Springs Global to UC Synergetic, a stealth mosey of 18 PAX ignited a fire in the hounds of the mill hills. Despite our best efforts a local resident was not pleased with their dogs barking and asked for an officer to investigate. Once we’d been deemed nonthreatening, we completed the modified Dora/Line Drill.

To honor the dogs:

Plank up
Honeymooner to Down Dog
Hold Down Dog
Raise right leg high – bend the knee (open the hip)
Swing right leg forward between hands (knee to nose) into one-legged plank
Tap right knee to right elbow x5
Tap right knee to left elbow x5
Return to Down Dog
Repeat with Left Leg

Mosey down Massey hill to lower UC parking lot

Wall sit (till PAX began grumbling)
Monkey Humpers x20
Monkey Humpers x20
Derkins w/ feet on wall x10
Monkey Humpers x20
Derkins w/ feet on wall x10
Rest facing wall – 10-count
Calf raises facing the wall x20

Jump the wall and mosey up the hill

Word of the month is “Worthy.” This word has been on my mind for quite some time. Matthew 22 and Luke 14 give a parable about a great banquet or wedding feast where the invited guest (those “worthy”) don’t show up or actively refuse to attend. As a Christian, Jesus’s death has made my unworthiness worthy. But do I respond when he calls? How can I live in a way that is worthy of the blessings I’ve received and the gifts God has bestowed upon me?

Mosey back to COT (not past the dogs)

Mary: Flutters x20, Seating forward bends (right leg, left leg, both)

One last thought on worthiness. In Jedi’s BackBlast from his Beyond Q (, he mentions the idea of our motivation. Is my motivation for being worthy for my own benefit/vanity, or is it to glorify God. It may be that my current struggle with the concept stems from a selfish or myopic motivation. Can I be more worthy of God in order to glorify God rather than myself? This is my goal.

As an aside (if anyone has made it this far in the BackBlast reading), the actual act of writing his BackBlasts served to solidify the message I tried to deliver during our workout. I’ve been working out at F3 AOs for 6 months now, and I’m beginning to see what Old Bay, who EHed me to my first workout, mention about how much more than a workout F3 is.

Grateful for the opportunity to lead and appreciate of all the PAX that showed up to work and grow this morning!


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Unrealistic Expectations at BEYOND

We’ve all ages and abilities come to BEYOND since launching in January and while there have been some struggles along the way, I think the feeling is unanimous; we’re getting pushed physically and being challenged mentally, emotionally and spiritually. For those that are upcoming Q’s, the hardest part seems to be how to deliver a meaningful message and a good down inside of 45mins.

Well, it was now my time to pick the topic for the latest rendition. The launch was set for Varsity (NaFO) and the topic was one I’ve dealt with for years but didn’t know it was a problem until the last few weeks. You see, it wasn’t until some adversity and personal challenges that I realized my trends or perhaps more importantly, my tendencies. So what happens? I have these expectations of what I need to be and who I need to be which are of course, often times unrealistically high. When I fall short, which happens more often than not; I feel like I don’t measure up and reside on the line boarding failure. It’s a vicious cycle that leads to me being a less-than-desirable person to be around.

After the welcoming of a zealous FNG (Abscess) who was EH’d by Mr. FNG himself, Ginsu, I took a minute to walk through the disclaimer, what BEYOND is all about followed by the F3 CREDO: Leave no man behind and leave no man where we found him. This was done for me years ago and it is my promise to make every effort to pass it on. We then took off for a short mosey through the lot and circled up:

Plank Jacks x 10

Ski Abs x 10

Carolina Dry Docks x 10

Squat Calf Raises x 10

Forward Arm Circles x 10

Reverse Arm Circles x 10

Mak Tar Jahs x 10

This is where I let the PAX rest for a few minutes as I walked through my above challenges and what it turns into. It was also a good time to talk about how this life is not meant to be walked alone; queue the WHETSTONE relaunch coming up this Saturday 4/21. The feeling this leads to is what Scripture explains in Luke 22:31 where Jesus says, “Simon, Simon, behold, Satan demanded to have you, that he might sift you like wheat.” These last few years have been a test, almost a sifting process that I have now begun to realize.

What we also realized was the neatly placed cones 50 yards apart in the parking lot. With all 20 of us lined up on one side, we sprinted to the other end and back at the following levels of effort:

50%, 100%, 100%, 100%, 25%

Mosey to the pull-up bars where 1/2 the PAX did 20 pull-ups (1 for each man that posted) while the other 1/2 did ankle grabs with their legs straight up against the wall. Each man cycled through 2 sets of each exercise and we made our way out to the adjacent roadway for:

4×4’s: Drop to a plank, 4 merkins, 4 full mountain climbers, jump up = 1 set. We did 10 sets.

With PAX on opposite sides of the road, we dropped to a plank with our hands in the road and our feet on the curb. We plank-walked down the hill about 25 yards to the cone then bear crawled back to the start. We switched sides and did it again, this time about 20yds down and bear crawled up.

It was now time for the ATM’s:

(10) 4ct Alternating shoulder taps

(10) Tempo Merkins: 3ct down and 1ct up

(10) Fast Merkins

We did 3 sets of this.

We then moseyed back to the cones for another sprint series that looked like this:

100%, 100%, 50%, 100%, 25%.

COT for a reminder of Whetstone and our FNG naming.

Loved every minute of it and thanks for the platform to share a piece of my story. I hope you learned a little tidbit and that I fulfilled my promise to not leave you where we found you.

Until Next Time,


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Keeping it Simple; Repeats at the Varsity – 1/19/18

8 PAX gathered in the NaFo Parking lot, fresh off a lazy snow day, to get it back on track with a pre-dawn beatdown.

Mosey around the lot


  • 35 Side Straddle Hops
  • 5 burpees OYO
  • 15 Windmills
  • 5 burpees OYO
  • 30 Low Slow Squats
  • 5 burpees OYO
  • 10 4 count Merkins
  • 20 4 count Mountain Climbers
  • 5 burpees OYO
  • 20 Moroccan Night Clubs
  • 5 burpees OYO

Mosey to the snow covered pull up bars

The WO

  • 10 pull ups
  • 10 jump squats
  • 10 pull ups
  • 10 jump squats
  • Run to bottom of the hill
  • 5 burpees
  • Run to top of the hill
  • 20 LBCs
  • Run to bottom of the hill
  • 5 burpees
  • Run to top of the hill
  • 20 LBCs
  • Rinse and repeat above 3x

Mosey to the parking lot

The Cool down

  • 10 4-count Mountain Merkins
  • Boats and Canoes
  • 10 4-count Mountain Merkins
  • Freddy Mercury
  • 10 4-count Mountain Merkins
  • Captain Thors to 5×20
  • 10 4-count Mary Catherine Gallaghers (jump lunges)
  • Flutter
  • 104-count Mary CGs
  • Protractor
  • 5 burpees OYO



  • Rooster
  • Yeti


  • Listening, not just hearing
  • York County PD, especially Officer Doty & Family
  • Work Transitions
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Friday JamFest at Varsity

5 PAX braved the driving rain and blistering temps to post this morning at the Varsity. Actually, the weather was perfect. Because it’s Friday, we played some music to celebrate the week coming to a close.


  • Mosey around the parking lot
  • 32 4 count side straddle hops
  • 12 4 count merkins
  • 15 4 count windmills
  • 20 Moroccan night clubs
  • 10 4 count forward arm circles
  • 10 4 count backward arm circles

The Thing

  • Mosey to the pull up bars
  • wall sit
  • 5 pull ups, 5 toes to bar
  • wall sit
  • 5 pull ups, 5 toes to bar
  • wall sit
  • 5 chin ups, 5 toes to bar
  • wall sit
  • 5 chin ups, 5 toes to bar
  • wall sit
  • 5 pull ups, 5 toes to bar
  • wall sit


Mosey to the awning next to school

  • 20 steps each leg
  • 20 LBCs

Here’s the (not so) fun part….

Played the song “Roxanne” by The Police

  • Side straddle hops the entire song…
  • 1 burpee every time the word “Roxanne” or “red light” is said (this is a lot of burpees)

Played the song “Thunderstruck” by AC/DC (thanks to DixieChicken for the inspiration on this one)

  • Plank the entire song…
  • 1 merkin every time the word “Thunder” is said (this is a lot of merkins)

Next comes a potpourri of various excercises

  • 20 flutters
  • bear crawl up the side walk
  • 20 Carolina DDs
  • bear crawl backwards back to start
  • 20 squats
  • 20 LBCs
  • 20 V-ups
  • bear crawl up the side walk
  • 20 Carolina DDs
  • bear crawl backwards back to start
  • 20 squats
  • 20 flutters
  • 5 burpees OYO
  • Captain Thors to 5×20

Mosey back to COT


  • Christmas Convergence
  • Joe Davis Run


  • praise for PAX posting in the rain
  • prayers for Crawdaddy’s family
  • prayers for Vuvuzela’s dad

Thanks for the opportunity, Kielbasa!

– Ginsu

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The Coop – Small Victories make the Difference

15 Men arrived at Nation Ford HIgh School (NAFO) aka The Coop for a Wednesday morning Daily Red Pill. The thing we do not realize is we win more than we lose. We focus on the big monsters in our life but never celebrate the small victories in our lives. Simply getting out of the Fartsack and posting is a huge Victory. Leading a group of brothers in getting better, is a HUGH victory. Getting better physically, socially, spiritually is winning at life!! Celebrate the Victories and learn from the losses.

The Thang:

  • 5 Burpees OYO

Mosey to The Coop Jr ( Elementary school) Playground

  • COP
    • Merkins
    • Imperial Walkers
    • Squats
    • Peter Parker
    • LBCs
    • Parker Peters
    • Flutters
    • Moracan Night Clubs
    • Sumo Squats
    • Side Stradle Hops – Lead by Squeaky (Victory VQ)
  • Line up on baseline and partner up
    • Wheel barrows base to base
    • Swap with partner and back
    • Partner 1 suicides
    • Partner 2 squats
    • Move to sidelines
    • Rinse and repeat above
  • Mosey to school
    • People’s Chair with shoulder press
    • BTW with 10 count
    • 3 rounds
  • Mosey to small hill on side of school
    • Ladder work, adding exercise and reps each round
    • 1 Merkin
    • 2 CDDs
    • 3Leg Lifts
    • 4 Flutters
    • 5 Donkey Kicks
    • 6 Squat Jumps
    • 7 Freddy Murcurys
    • 8 Mak tar Shi
  • Wrap up with Plank and 5 count Mak Tar Shis
  • Mosey to base of hill back to The Coop Sr
    • Partner 1 run backward up the hill, 5 pull ups and run back
    • Partner 2 dying cock roach
    • Whole Group backward run to top of hill
    • Partner 1 10 pull ups
    • Partner 2 calf Raises
    • flapjack
    • 2 rounds
  • Full out run to COT

Great work by the PAX. The encouragement and work was tremendous. We worked hard and found victory in working together. T claps to Squeaky for leading Side Straddle Hops.

I spoke to the PAX about we need to know our objective and what are we trying to win. (Marriage, kids, career, life) and do we have the pieces and parts needed to succeed. My objective is to Glorify my Sky Q and i need to be in the word, prayer, fellowship with fellow believers and be accountable to this objective by my brothers. Find Victory brothers by having the right ingredients for winning!

Cake Boss

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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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Wheezer’s VQ

F3 9/16 @ WEP (Wheezer & CSPAN)

Disclaimer & no FNGS

Warm up Mosey to lower visitor parking lot on 160

15 IWalkers

10 WMills

15 LSSquats

20 MNClubs

15 MTn Climbers

10 single Ct merkins Mosey- Reverse power walk up the side hill:

Upper PLot: Partner up size doesn’t matter

Dora 100/200/300

100: monkey humpers

200: LBC

300: MNC

Mid: Toy Solider 2nd light pole, 50% Duck Walk 1/2, 75% Bear crawl 1st light pole, 100% Upper P lot: Partner up

Reverse Dora 300/200/100

300: LBC

200: Squats

100: CDD

Handoff to CSPAN

I Q’d some stuff…most ignored me…Wheezer “smoked” them…


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Get this Wheezer in the Q rotation…


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Perfect morning in the Gloom.  Dog Pound was scheduled but YHC didnt do a good job reaching out- although he’s been a little MIA from The Colosseum.  APB for DP.  ‘mon back.  Total of 11 men were properly disclaimed and off we went.

1/2 mile warm up and head to blacktop.

kinetic warm up- 50 yard warm up run in between pain: SSH, Merkin, Squat, Seal Jack, Mountain Climber

The Thang:

Column post- a dozen I think.

  • lunge walk in between and 3 merkins at each Column
  • Bobby Hurly in between and 5 Carolina Dry Docks at each column.  #sneakygood

Mosey to small parking lot by football field.  Sidebar- I doublechecked and gates are locked.  Lots of pain available behind the gate.  need to get a hold of @Rooney to see what we can do.

4 corners with a point in the middle.  Pax divided into 4 groups.  Do exercise, do burpees in middle out to next corner.  Rinse repeat circuit 3x

  • Corner 1: LBC= 20
  • Corner 2: Dying Cockroach= 20
  • Corner 3: Freddie Mercury=20
  • Corner 4: American Hammer=20
  • Middle: Burpee= 5

Sprints- 50 yard dash x8

  • First several: 70%-80%
  • Next group 50%
  • Final 4: Max Effort


Naked Man Moleskin:

Great effort today.  Discussed leadership in form of Volunteering.  Also discussed Max effort.  Digging deep, finding your grit and giving max effort.

Prayers for Bob the Builder and his M as they weather a tough time, Peabody for the right words as he has to deliver bad news at work today.  Continued prayers for Hurricane recovery.  Also one that I forgot at COT- a family friend undergoing a masectomy today.  Bob the Builder with a great takeout.


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