And The Clouds Parted

And The Clouds Parted

If you woke up at at 4:10 like I did, this is what is looked like outside:

So I was waiting for the text:

But I had a response text already waiting:

Because it wasn’t going to be this kind of day:

I’d much rather have it be this type of day:

If Zinfandel had it his way every day:

But I digress…..


The clouds parted, the skies cleared the rain was not an issue:


Would anyone show for the 5am pre-run?

Nails was there early and Bratwurst came in hot so the three of us headed through the woods into Champion Forest for a little jaunt before the main event:


DiCCS were given (Disclaimer, Cell phone, CPR, Safety)


  • SSH x 25 IC
  • IW x 20 IC
  • Moroccan Night Club x 20 IC
  • Jimmy Dugan (center, right, middle)
  • Plank for one minute
    • discuss 5 core principles of F3
      • Free of Charge (hell yea)
      • Open to ALL Men (damn straight)
      • Held Outdoors (Even in the rain….)
      • Peer Led (share the love)
      • End with COT (we got you)
  • Calf Stretch
  • Glidah stretch
  • Little Baby Mountain Climbers

The Thang:

  • Grab your cinderblock or kettlebell and rifle carry to the end of the lot close to COT
  • 10 cinderblock/kettle bell swings, rifle carry to next island, 10 cinderblock/kettlebell swings
  • Rinse and repeat to far end of lot (6 stops)

Mt. Chiseled

  • Rifle carry to side of Mount Chiseled
  • 10 blockees, rifle carry to top for 10 curls, rifle carry to other side for 10 chest press on back, rifle carry back up for 10 goblet squats, rifle carry back down
  • Repeat with 9, 8, 7,  of everything
  • Did 6 blockees and then time for something different

IPC flashbacks

  • 10 dips on blocks
  • Murder Bunnies from end of lot to first island for 10 dips
  • Murder Bunnies to next island, 10 dips
  • Backward rifle carry to next island, 10 curls
  • Backward rifle carry to next island, 10 curls

Backwards Captain Therkin Brick Web

  • Trade blocks for two bricks
  • 10 big boys with shoulder press w/ bricks, 10 American Hammers IC w/ bricks, 5 brick Merkins (all the way down)
  • Repeat with 9, then 8, all the way down to 1 on the big boys with shoulder press and American Hammers but keep the brick Merkins at 5 every time.
  • Plank for 1 minute on bricks
  • Have a nice day for 30 seconds holding bricks up




Solid crew of hard working cinderblock and kettlebell swinging PAX this morning

Some good mumblechatter as always, I think I remember dome discussion about a coach from Durham who is retiring after a year long farewell tour:

There were some discussion of the other team in Chapel Hill and how their coach decided to retire:

Thank you for the opportunity to lead today

Have a great weekend.


  • F3 Dads tomorrow morning at Briarcrest Clubhouse at 9am (1701 Laurel Hill Drive, Waxhaw, NC).  This a pure 2.0 and dad’s event so bring out your 2.0s (boys and girls) ages 3-4 and up.  We will be doing out “workout” from 9:00 – 9:45am followed by DONUTS, then swimming at the Briarcrest Pool from 10am to 11am, see you there!
  • Blood Drive coming up June 19th at Five Stones.  Sign up via Red Cross website or message Turnbuckle

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