Twas the last workout before Christmas at the Compound

DATE: 2021-12-22
AO: Compound
Q: Popeyes
PAX: Booking
FNGs: None
COUNT: 2
WARMUP: a few laps around the soccer field with butt kickers, high knees, karaokes, side straddle hops, merkins, and a few more things
THE THANG: Merkins, run the length of the soccer field, SSH, run the field, SSH, run the field, shoulder taps, bear crawl, jog, bear crawl the field, squat stars, hop on one leg, job, hop on one leg the field, a couple of sprints.

Mosey to Merrifield common area. Up downs on a concrete bench. Sprint 6 stories on the stairs, run down. Sprint the uphills in the parking garage, jog the flats and run down. Mosey to the Merrifield common area. Step ups on the stairs and then elbows to knees step ups. Mosey back to the soccer field.

Spiderman merkins, sprint the field, bonnie Blairs, sprint the field, one more exercise. MARY: DMX, LBC, Big Boi situps, flutter kicks
ANNOUNCEMENTS: No compound next week
COT: The great resignation. Did you bring up what could be fixed to someone to do something about it? Feel something, say something.

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