F3 Brunswick

Basin Beatdown

Tue., Sep. 19, 2023

Run n Ralph (Running and high HR calisthenics)

Tue., Sep. 19, 2023 / 05:45 am - 06:30 am / Lake Brunswick

Scratch n Sniff


1 lap and 50x side-straddle hops


3 parking laps of fahrtlich running accompanied the following exercises being performed until failure, or 50x reps

50x dips
50x calf raises

25x box jumps on bench
1.25min plank
50x LBCs

50x merkins
50x air squats

50x American twists (because eff Russia)
1.25 min plank
50x LBCs

50 side straddle hops


I just finished reading Jocko’s book Discipline Equals Freedom. It is a book that will not do much good for men like ourselves, who show up in the dark and put in the work when no one else is watching. But, the principles that it outlines or ones, we can always remind ourselves of. Don’t make excuses, push yourself to the limit to achieve growth, and never give up!