Warmup
Stretches
Michael Phelps
Motivators from 7
Imp walkers
More stretches

Cinder Block Tabata workout 20 seconds hi intensity followed by 10 seconds rest for 8 sets total.

Squat Thrusters
Push-ups w one arm on block
Bonnie Blair’s
Tricep holds isometric
Jump squats
Around the world w direction switch plank walk
One arm curls, iso hold or curls

Sprints/ suicides
Mcfeeley special (absolutions)

COT: I spoke about progress and how this group has helped me progress immensely. When I started I wasn’t able to even do a bear crawl or a plank. And motivators from Seven would’ve killed me. Today it actually felt like a warm up. So I thank everybody for helping me progress and I hope that we all can help each other progress. whether it’s physically or mentally we all need someone to lean on. F3 has been the proverbial someone for me and I hope it is for all of you and for many others who have yet to discover the thang we call F3…. because one thing is for sure the pain of a beat down feels a lot better among friends!