F3 Brunswick

Basin Beatdown

Tue., Nov. 1, 2022

No Shave November

Tue., Nov. 1, 2022 / 05:45 am - 06:30 am / Lake Brunswick

Scratch n Sniff


‘60’ is going to be an important number today, which we’ll cover in the COT.

30 calf raises
30 merkins
30 squats
30 sec plank
30 mtn climbers
30 mule kicks 1 leg (switch leg on second round)
(Repeat 1x)

Mosey 60yds

30 curls
30 Bonnie Blair’s
30 OH press
30 sec plank
30 mtn climbers
30 dips
(Repeat 1x)

Mosey 60yds


60 standing Tae Bo twists
25 ‘quick feet’
(2-footed jumps, where you bring your knees up to your chest) (and if you’re me, try not to barf  or faint  afterwards)


November is Men’s health awareness month. That means taking care of and acknowledging everything related to men, from your balls to your brain.Talk to your F3 brothers. Talk to ANYONE. You’re not alone. Did you know that the planet loses 60 men to suicide, every hour of every day? The number ‘988’ is the suicide prevention hotline and can be called or texted 24/7.If you’re black and over 45, or white and over 50, you should be getting annually checked (it’s a blood test)  for prostate cancer.If you’re younger, testicular cancer is the number 1 cancer amongst younger men. You’re already playing with your junk on a regular basis, so just make sure to check your boys for anything irregular next time you do.