The default screenshot key is F5.
Press F5 to take one, and it auto-sends the file to your czero folder.
As far as hosting, just use [ http://www.imageshack.us/ ] or [ http://xs.to/ ]. Browse for the file, upload it, then copy the "direct link" URL that it gives you for the image, and paste it into the reply window here.
To post the picture, use this format:
[ img ]http://www.yourimgurlhere.com/ipwnjoo.jpg[ /img ]
But don't leave the space in your IMG tags - just did that so it would show up.
And that'll do yas.
PS - Billy use F5. PrintScreen makes horrible screenshots.