Moses’s Beer Mile Warmup : )

THE SCENE: 70 an perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mostly Stretching:
SSH
Little of This, Little of That
Some of These, Some of Those
Cherry Pickers
Tempo Squats
1/2 Mile Loop with Warm Up Movements

THA-THANG:
6 Stations Made Up Mostly of Foot-Work / Speed Drills. 4 Minutes of Work with 1 Minute to Rotate and Recover.

Station 1
- 5 Burpee Jump Overs
- 10 Bench Press(4×4 w/CMU on each side)
- 15 Swing Groiner
Station 2
- Box and 1 Speed Cut Drill
Station 3
- Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish
Station 4
- 1 Leg Squat Jumps From Cone to Cone (Stabilization Drill)
Station 5
- Resistance Sprint to First Cone, Release and Sprint Through Finish
Stations 6
- Core Station (Roll the Dice For Workout Movement)
  - 1 = 10 Iron Boys
  - 2 = 20 BBS
  - 3 = 30 Ankle Wiggles
  - 4 = 40 Flutter Kicks
  - 5 = 10 Count Rest
  - 6 = 1 Minute Plank

All Members Made it Through Circuit 1 Time; Then We did the First 3 Stations Again, but with a Twist!

Station 1 (Stay the Same)
- 5 Burpee Jump Overs
- 10 Bench Press(4×4 w/CMU on each side)
- 15 Swing Groiner
Station 2 (Done in a Crab Walk!)
- Box and 1 Speed Cut Drill
Station 3 (Done in a Bear Crawl / Crawl Bear!)
- Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish

MARY:
Ring of Fire! Member of the pax ran around circle and pushed down other pax legs
Boat / Canoe Called out by Q
30 Sec Cashout LBC

COUNT-OFF & NAME-O-RAMA
9 Pax including 1 FNG….Bomb Shelter had an FNG all 3 Workout Dates! #Amazing!
CIRCLE OF TRUST/BOM:
Built off @Ma’am BOM From Thursday. F3 being more than a workout but a group of men you can count on. People that care about you and are there for you in times of need. I spoke about Foundations. Without a strong foundation anything you build on top will crumble. F3 is my foundation, for fitness, fellowship and faith. F3 is my rock I build off. Challenged all the pax to look into their foundation, and test the strength of it, question it and look for ways to reinforce it further!
MOLESKIN:
Blessed to have such a strong group of men to spend time with at least 3 times a week!
ANNOUNCEMENTS:
Beer Mile Event, GoRuck Practice Event “Moses’s Mile” Friday the 29th starting at 9pm.