Well, spring finally showed up and we all welcomed her with open arms…and sweat.  10 hungry wolves crept out into the gloom for today’s edition of #F3TrueGrit.  We headed out in a different direction this morning to try some new things.  Changes had to be made on the fly once YHC realized he was not, in fact, training the Dallas Mavericks and that the PAX would be unable to use the intended swingsets for pullups.

THE THANG – ‘x’ indicates cadence

Mosey to Upper Parking Lot

COP Warm Up – SSH 20x -> Good Mornings 25x -> Imperial Walkers 20x -> Windmills 20x

Mosey into playground for failed attempt at using swingsets for pullups, retreat to parking lot, but don’t surrender

10 Burpees -> 20x Prisoner Squats -> Merkins 20x

Mosey Down to Parallel Bars and split into 2 groups

Dips/Jumping Lunge 10x then flapjack, 10x

Supine Chin Up/Star Jump 15x then flapjack, 15x

Mosey back up will to parking lot

10 Burpees -> 20x Prisoner Squats -> Merkins 20x

Mosey back down to Parallel Bars and split into 2 groups

Dips/Jumping Lunge 15x then flapjack, 15x

Supine Chin Up/Star Jump 15x then flapjack, 15x

Mosey to Boat Dock

Dock Pyramid

  • Derkin 20x
  • Single Leg Squat (R) 10x
  • Incline Merkin 20x
  • Single Leg Squat (L) 10x
  • Derkin 15x
  • Single Leg Squat (R) 7x
  • Incline Merkin 15x
  • Single Leg Squat (L) 8x
  • Derkin 10x
  • Single Leg Squat (R) 5x
  • Incline Merkin 10x
  • Single Leg Squat (L) 5x
  • Derkin 5x
  • Single Leg Squat (R) 3x
  • Incline Merkin 5x
  • Single Leg Squat (L) 2x

Fast-Slow Interval Run to the other side of the Dam


  • LBC 30x
  • Rosalita 30x
  • Crossfit Pushup 30x
  • Reverse LBC 30x
  • Flutter Kick 7 count around the horn



It’s late at night by the campfire and an old Cherokee is teaching his grandson about life. “A battle is going on inside all men,” he said to the boy.

“It is a terrible fight and it is between two wolves. One is evil – he lives on envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.” He continued, “The other is good – he lives on courage, joy, peace, love, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same battle is going on inside of you – and inside every other person, too.”

The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”

The old Cherokee simply replied, “The one you feed.”

-Cherokee Legend


  • Big fat t-claps to the weather for showing up, finally
  • T-Claps to Orwell who may be currently in the top spot for F3 Raleigh ‘Recruiter of the Year’ as he showed up with 2 more FNGs today
  • We now have an F3 Raleigh Twitter handle (@F3Raleigh) to be used for communication amongst the pax, if you’re not on Twitter, get on Twitter – see Wonk, Howard, CK or Chong Li for free Twitter lessons.
  • F3 CLT is gathering gear donations for the Charlotte Rescue Mission, if you have any shirts, shorts or shoes that you no longer use, hand it off to me this week and I’ll get them to Gandalf on Sunday and he’ll get it to CLT.
  • 3 FNGs this morning = MOMENTUM, let’s keep it up, EH some dudes, ya’ll