F3 Brunswick

Basin Beatdown

Tue., Nov. 28, 2023

Sweating to an Emo playlist

Tue., Nov. 28, 2023 / 05:30 am - 06:15 am / Lake Brunswick

Scratch n Sniff


light stretching and motivator


Grab a coupon n join the fun for some cadence exercises. We went until I got tired of performing the exercise, or I saw a pax unable to continue on. Our rep counts ranged from 50x to 12x and we repeated a select few of these exercises 2x-3x.
(I was told my cadence was too fast, which is strangely not the first time I’ve heard that in the last 48 hours. Hmmm…)

OH press
Sumo squat
Russian twist
Split-squat on coupon
Split-calf raises on coupon
Imperial walker
Calf raise
Squat hold
1-legged multi exercises


It’s hunting season and people have been talking with me about firearms a lot lately. And, I just saw the movie Napoleon. I don’t care if you’re pro 2A, or if you’re not.We have active and veteran military and Christians sweating next to us during these workouts we’re hosting around the planet.

So, regardless of your background, I ask you to reflect on this:
-Who would you fight for?
-What cause would you fight for?
-Are YOU willing to risk your beating heart for the safety and/or salvation of others?
—Others have done that for you.