Date: 2024-04-13
AO: ao-the-furnace
Q: Gogurt
PAX: Wrecking Ball, Björn, Gogurt, Woody, Capsized, Ziploc, Swirly FNGs: None
COUNT: 7

WARMUP: (all 4=1)
20 Side-straddle Hops
10 Sunrise Streches
20 Buttkickers
10 Leg stretches
8 minute follow-the-leader relay run through the playground

THE THANG:
Capture the Flag RD 1 – Pax run to flags at increasing distances and do the exercise to earn a flag then deliver to home plate. 23 flags per pax to start. Yellow = 5 merkins
Blue = 5 jump squats
Orange = 5 scissor lunges
White = 5 burpees
Green = sprint all together

Rd 2 – plant flags
Yellow = 10 side straddle hops
Blue = 10 Apollo Ohnos
Orange = 10 frog jump squats
White = 10 Mt climbers

Rd 3 – all running to clear field of flags

MARY:
20 toe-touches
20 bicycles (4=1)
30 count group plank
10 burpees

ANNOUNCEMENTS:
Men’s breakfast at Vineyard @ 8am 4/13

COT:
Luke 10:41-42
“You are worried and upset about many things, but few things are needed, indeed only one. Mary has chosen what is best and it will not be taken from her.”

Tags: ao-the-furnace, Wrecking Ball, Björn, Gogurt, Woody, Capsized, Ziploc, Swirly