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