Back to the Basics

AO: The Wreck

When: 12/18/2020


PAX (8): Switch. Scratch Off. Circus. Sell-out. Raider. Tubbs. TenderFoot. Goat


Back to the basics. It’s easy to over complicate a BD. I’m certainly guilty of it. This morning I decided to keep things simple.

The goal. Keep the body moving. The blood pumping. The sweat flowing… in 28 degree weather.

After a quick F3 preamble, we jumped into things.


Keeping simplicity in mind.

20 Side Straddle Hops followed by 15 Mountain Climbers.

Then we moseyed to the football field for the main event.

The Thang:

This morning consisted of a healthy serving of 11’s.

Line up on one side of the football field. Do 10 reps of the first exercise run to the opposite side then perform 1 of the second. 10-1, 9-2, 8-3… You get the picture.

Burpees to Big Boyz

Stone Mountain Merkins to Sumo Squats

Diamond Merkins to Dips

After 3 sets of 11’s it was time to mosey back to the flag for one round of merkin/pull-up morning call.

Circle up and One pax would perform 5 pull-ups while the rest did 5 Merkins. Rotate until everyone has an opportunity for pull-ups.



Prayers for F3 brothers who are dealing with sickness and loss of family.

Naked-Man Moleskin:

Great getting back to my Wreck roots. The F3 band of brothers have pushed me to become a better husband, father, neighbor, and friend.

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