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.