Backblast! Inchworms/Casey Kasem HIIT Parade

WARMUP:
- SSH
- Imperial Walkers
- Scoops (5 each leg OYO)
- Elbows-to-opposite high knees (in cadence)
- Henceforth known as 'Leprechauns' - credit Double D
- Frankensteins (5 each leg OYO)
- Calf-raises (in cadence)

THE THANG:
- Inchworms (to opposite end of parking lot)
- Each set will start together (starting positions - move)
- Group #1 - Bear crawl or lunge walk to next parking lot island
- Group #2 - Curb Alperts
- When the last Group #1 PAX arrives he calls 'FLAPJACK' and then
- Group #1 - Curb Alperts
- Group #2 - Bear crawl or lunge walk to Group #1
- Last PAX to arrive calls 'RECOVER'
- Subsequent rounds alternate Curb Alperts and Big Boys
- Proceed to end of parking lot or 6:40am
- Mosey to flag (go around the Panera building)
- 5 burpees
- Mosey to area behind Kingsley Apartments along a course known only to Casey Kasem
- For every speed bump encountered:
- 15 merkins
- 20 shoulder taps (single count)
- 25 squats
- For every crosswalk encountered
- 10 flutter kicks (count on leg)
- 15 Freddie Mercuries (count one leg)
- 20 LBC
- Mosey to Courtyard intersection then sprint to flag
- Bombjax, Sealjax, Windmills, one burpee

MARY:
throughout

ANNOUNCEMENTS: HIM Camp, Golf tourney, Invergence, Convergence

COT: Marriages, job searches, family health, state of our nation