Mosey

f3 disclaimer

light stretching

The Thang

Pax run up road while 2 pax stay behind and hide a joker; queen; king card under 1 of three frisbees.

Then 2 pax do 10 star jumps; 10 bonnie blairs; 10 front kicks until pax return and planck infront of a frisbee of their choosing.

Frisbee is flipped to reveal card, and pax must do exercise associated with that card for 90 seconds.

k= merkins

q= bear crawls

j= burpees

followed by 90 seconds of ab exercise

of pax who did not run, 1 is boxing bag for 3 mins, while other is curling kettle bells for 3 minutes

after the 3 minutes boxer joins runners, kettle beller becomes boxer and next pax in alphabetical order becomes kettle beller.

Finished up with 2 mins of group burpees.

COT

Special prayers for:

Cartpaths father

Panhandles mother

8bit

Babyruth