Date: 2024-07-17
AO: compound
Q: Poe
PAX: Big Bird, citrus, Skidoos, Popeyes, Cactus
FNGs: None
COUNT: 6
WARMUP: SSH, LBAC, IW, Cherry Pickers, WMH, Down Dog, 5 penalty burpees for Cactus, WGS, mosey to basketball court
THE THANG:
Round 1: Merkin Ladder 1-10, jogging from one end line to the other
Round 2: Each pax take a turn attempting a 3-pointer, then shoot from wherever the ball bounces till it goes in while all other pax perform one merkin per shot, repeat at other end with other pax performing airsquats
Round 3: Full court one-on-one while all other pax perform B-O-M-B-S in succession, advancing to next exercise with each new one-on-one matchup
Round 4: Half court three-on-three, exercise on each point – about 5 points were scored in total
MARY: Side plank dips
ANNOUNCEMENTS: Ruck and Float, 9-11 Stair Climb, Sunshine B-day party
COT: My mother passed away from cancer when she was younger than I am now. Seeing the Stand Up To Cancer on the All-Star Game last night and today being my first Compound workout since seeing Wapner post about his wife’s situation just brings it all back. Hopefully one day it will stop intruding in all of our lives. Make every day count.
Tags: compound, Big Bird, citrus, Skidoos, Popeyes, Cactus
F3 The Capital 