Warm up with arm circles, overhead claps, tappy taps and motivators

The THANG:

1 minute circuits with 15 sec rest:

Curls, Overhead press, Goblin squats, Block the dock (center- pick up blocks – put on shelf), Chest press, Leg press, Thread the needle – push coupons, Mountain Climber, Flutter kicks, Pelvic Thrusts , Squats

Run sprints with lunges back (7 minutes)

Second set of 1 minute circuit work – 15 second rest:

Calf raises , Imperial Walkers , Dips, Steps , Incline merkins, Decline merkins , High knees , Over / unders with the knees , Abe Vigodas (windmills), Crunchy frogs , Superman, squats

 

COT:

 

Warren Buffet quote on importance of giving your best and being motivated by the group.  F3 guys give me and others feedback about workouts which helps me by pushing myself harder to gain strength and stamina for endurance and exercise:

“Surround yourself with people that push you to do and be better.  No drama or negativity.  Just higher goals and motivation.  Good times and positive energy.  No Jealousy or hate.  Simply bring out the absolute best in each other.”