Q: Hitchhiker

PAX: Chowder, Waterboy, Big Papi, Haka, Aquaman, No-See-Um, Grouper, DBA, Smokey, Vanilla Ice, Apnea, Vanellope, Flat Tire, Miley, Urkel

Disclaimer

3 Fs

5 Principles

Warm Up:

All 4 counts:

SSH – 15

Frog pumps – 10

Dead bugs – 10

BBS – 11

Windmills – 10

Relay:

Split-up into groups of 2. Person A runs the 0.25 mile lap while person B does the exercises on loop until he returns. Person A then exercises on loop while person B completes the lap.

Round 1 – Squats

Round 2 – 10 Squats, 10 Merkins

Round 3 – 10 Squats, 10 Merkins, 10 Burpees

Round 4 – Calf Lifts

Round 5 – 20 Calf Lifts, 20 Lunges

Round 6 – 20 Calf Lifts, 20 Lunges, 20 Star Jumps

Hard 11:

Crab walk from baseline to top of the key

Alternate¬† American Hammers and Spiderman Planks (11, 10, 9…) all the hard way.

Bonus time:

40 four count SSH till time

COT:

Continued prayers for all PAX dealing with Covid directly or with their loved ones. Prayers for Urkel’s family in Trinidad dealing with heart issues.¬† Prayers for all who have recently lost loved ones.