compound Full Body Workout

Date: 2025-06-11
AO: compound
Q: Booking
PAX: Hightower, 2 percent, Corkscrew (F3 The Capital), Popeyes, Ashe, Big Bird, Cactus, Sunny, Skidoos FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, MP, LBAC, CP, DD, WGS, CC
THE THANG:
Fellowship lap

10 Blockies
20 OH Press
30 Curls
40 Coupon Squats
50 Coupon Calf Raises

Mosey to Mosaic Green for 2 rounds of
20 Dips
20 Derkins
20 Step ups
20 WW 1
20 Freddy Mercuries

Mosey back to the field for Dora- one partner runs width of field while other partner does: 100 Atlas Shrugs
150 Chest Press
150 Swings

MARY: Flutter Kicks, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Bone-a-thon in 351 days
COT: Take a minute to reflect on one thing you can do more of in the coming day and one thing you can do less of in the coming day, whether its personal, with your family or your job.

Tags: compound, Hightower, 2 percent, Corkscrew (F3 The Capital), Popeyes, Ashe, Big Bird, Cactus, Sunny, Skidoos