My first trip to West End in at least a year. 11 PAX arrived bright and early as I delivered my first 61 minute Q.
Warm Up
SSH x 25
Willie Mays Hayes x 10
Overhead Clap x 15
Imperial Walker x 15
Little Baby Arm Circles (and reverse) x 10
Slow Merkins x 10
The Thang
Fellowship jog to the parking lot
Parking Lot 5s
Run to the top of the parking lot. Stop at each level and do 5 burpees. Once we reached the top, a quick 10 count followed by ….
BLIMP
Perform the following exercises with 10 lunge steps in between
Burpees x 5
Lunge steps x 10 (each leg)
Imperial Walkers x 15 (cadence count)
Merkins x 20
Plank jacks x 25
Quick 10 count upon completion then rinse and repeat back to the start
7/11s
Like 11s but with 7 WWIIs in the middle
Start at one end of the parking lot
Carolina dry dock x 1
Run to the turn
7 WWIIs (each time after dry docks)
Turn left and run to that end
Bobby Hurley x 10
Run back to start
Repeat with dry docks incrementing and Bobby Hurley’s decreasing.
Now, we need to get back to the first floor with more time than anticipated. Shaky adjustment from my 45 minute Q planning. Fortunately, I had some ideas
The Return
What goes up, must come down
Lunge walk down one level
20 squats
Incrementing Merkins down to the next level
(one Merkin on first yellow line, two merkins on next yellow line … up to 10 Merkins)
25 squats
Crab Walk down to the next level
30 squats
Bunny hop down to the next level
25 squats
Crawl bear down to the next level
20 squats
Bear crawl down to the next level
20 squats
Fellowship job back for Mary
Mary
Russian Hammer x 20
Freddie Mercury x 20
Flutter kick x 20
LBC x 20
Peter Parker x 20
Ski abs x 15