Date: 2025-12-03
AO: compound
Q: Poe
PAX: Hightower, Sunny, Yardbird, citrus, Monk
FNGs: None
COUNT: 6
WARMUP: SSH, LBAC, MP, IW, Cherry Pickers, WMH, down dog, WGS, updog, mosey to parking garage
THE THANG: Exercises set to Cupid Shuffle
Round 1: Down, down = airsquats, to the left/right = forward/backward lunges, other lyrics = mosey
Round 2: Down, down = merkins, to the left/right = plank shuffle left/right, other lyrics = mosey
Round 3: Down, down = sit ups, to the left/right = penguin ankle taps, other lyrics = hold Al Gore
3 rounds of “rest” exercise – partner up, inflate a balloon; take turn tapping the balloon up in the air and keep it off the ground; after each tap, do 1 burpee
Round 4 = repeat round 1
Round 5 = hybrid of round 2 & 3
MARY: included
ANNOUNCEMENTS: book club tomorrow chez Rambler, football Saturday morning at 7:00 at Compound
COT: It’s definitely great to do all the big vacation things and celebrate life events. But, since had some free time the last couple of months, my M and I have been going to the movies every Tuesday evening and it’s just as important and just as much fun to “celebrate” the routine.
Tags: compound, Hightower, Sunny, Yardbird, citrus, Monk
F3 The Capital 