Special Friday workout with our friends from Bastille converging at Westend.

Mate was in charge of first part of Q.

Warm Up

SSH IC x10

Burpees OYO x5

SSH IC x10

Merkins OYO x5

SSH IC x10

Plankjacks OYO x5

Good Morning IC x10

WMH IC x10

The Thang

21 PAX moseyed over to Weaver Street and grabbed some bench. Had to use both sides of bench to stay together.

Dip IC x10

One leg squat x10 x2 (both legs)

Urkin IC x10

Run to end of parking lot near The Station and back

Dip IC x10

One leg squat x15 x2 (both legs)

Urkin IC x10

Run to end of parking lot near The Station and back

Dip IC x10

One leg squat x10 x2 (both legs)

Urkin IC x10

Mosey over to the Town Commons (aka Farmers Market)

Once at Town Commons (x2):

Bear crawl first side and plank it until all PAX make it

Lunge walk second side and plank

Bunny hop third side and plank

Crab walk forth side and plank

About 30 minutes into the #61minutes beatdown Mate handed over the Q duties to Rudy

Moseyed over back to AO where Rudy proceeded to get some props out of his car.

PAX numbered 1-5 and gathered in groups to do the following for 2 minutes (initial 4 minutes was cut in half due)

1st group: 1 PAX with punching pads while other PAX punched (rotating)

2nd group: 1 PAX held punching bag while other PAX punched (rotating)

3rd group: partner squats (proven to be more difficult than we thought)

4th group: partner sit ups with exchange of medicine ball

5th group: partner knee down with shoulder lock

6th group: partner merkins

Mary

Flutter kicks IC x30

Fish out of water IC x10 both sides

Gray Squirrel coffeeteria afterwards was great!