F3 Brunswick

Basin Beatdown

Tue., Jun. 13, 2023

Music and Movement

Tue., Jun. 13, 2023 / 05:45 am - 06:30 am / Lake Brunswick

Scratch n Sniff


2 exercises are performed for an entire song.  You can do as many of each as you want, but you can’t stop and you can only switch between those 2.

Phew, this allowed for a nice ‘pump’ to be felt!

Song 1: OH press and curls
Song 2: DL and calf raises
Song 3: burpees and bent rows
Song 4: squats and lunges
Song 5: LBCs and V-ups
Ruck 1 mile


I’m currently reading and enjoying Jocko’s book ‘Extreme Ownership’.

The current section stresses the fact that the leader bears all responsibility for his team. When you think about it, it’s a heavy cross to bear; but, it’s true. A true leader needs to take full responsibility for their teammates and the group’s successes or failures.

F3 is a group that understands the value of leadership. I’ll continue to share more of the book as I get further along.