Compound

Date: 2026-06-10
AO: Compound
Q: Corkscrew (F3 The Capital) ,
PAX: Skidoos, Sunny, Hightower, Poe, Corkscrew (F3 The Capital), Chaser, Peanut FNGs: None
COUNT: 7
WARMUP:

– SSH
– Michael Phelps
– Arm Circles (forward + back)
– Imperial Walkers
– Hillbillies
– Willy Mays Hayes
– Inchworms
– World’s greatest stretch progression
– Downward dog
– Cobra Kai
– Ricky Bobby fellowship lap

THE THANG:

– Start at end of field – move in 10 yd increments
– Odd yardage (10, 30, etc.) – weighted
– Even yardage (20, 40, etc.) – body weight
– Round W-1
– Curls * 10 (d-downs)
– Weighted alt. lunges * 10 (c-in cadence)
– Thrusters * 10 d
– Chest press * 10 (u-ups)
– Murder bunnies
– Round B-1
– Apolo Ohnos * 10 c
– Inclined Merkins * 10 d
– Side plank (left) * 20 sec
– Side plank (right) * 20 sec
– Farmer’s carry (left)
– Round W-2
– Tricep curls * 10 d
– Coupon swings * 10 u
– Coupon squats * 10 d
– Round the world * 10 c (switch direction after 10)
– Farmer’s carry (right)
– Round B-2
– Dips * 10 d (on benches)
– Air squats * 10
– Burpees * 10 d
– Scissor kicks * 10 c
– Rifle carry
– Repeat to end
Countdowns in between

MARY:

– LBCs
– WW1s
– Butterfly stretch hold
– Fellowship walk lap

ANNOUNCEMENTS:

– Party at Rambler’s on Saturday evening (TBD start time) for Baywatch send-off
– Sunday morning walk (7 am start) for [insert reason here] – see Announcements channel

COT:

– Father’s Day coming up, wanted to talk about some of my favorite life lessons I’ve had with my dad
– Want to make a penny, or want to make a dollar? – you get what you earn, so work hard
– 85% rule: 85% of people are good people, 10% you catch on a bad day, 5% are jerks – do your best to be part of the 85%
– I can’t fix stupid – everyone makes mistakes, and most things are fixable, but do your best to think things through even a skinch before trying to hit a pitching wedge under an overhanging tree limb