AO: UNDERGROUND
QiC: Bogey
Date: 05/21/2024
Title: The Walls of Jericho – Underground Style
Number of HIMs: 8
Bogey, Door Jam, Honker, Litter Box, Shake it, Swashbuckler, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer while in plank. I am not a professional but wear the shorts of one. Mountain climbers IC. World’s greatest stretch, preacher, pigeon. Butterfly into sciatica stretch. Arm circles and raise the roof IC. Lots of mumblechatter about the missing PAX.
Tha Thang:
One of my first F3 workouts ever was back in 2019 and Doorjam Q’d. And I almost merlot’d 🍷. And we weren’t even wearing weight vests back them. Same concept, just different exercises.
Walls of Jericho is simple. 7 exercises. 7 reps. 7 rounds. And a run in between rounds.
1) Depth Charges
2) Hurpees
3) Carolina Dry Docks
4) Bonnie Blair’s
5) World War III
6) Mountain Climbers
7) Underground Merks
Run around the 🌳 of life all the way to the cul-de-sac and back to the start. Rinse and repeat for seven rounds total.
COT:
Coolerama with various ab exercises that might have included hello Dollie’s, flutter kicks, windshield wipers, box cutters, Australian snow angels, E2K, plank hold, etc.
Count-arama, Name-arama. Murph at Forsyth Park on Sat morning. And Murph at OG on Monday morning.
AAR – everyone complained but thought it was good overall. Maybe Flame 🔥 was only pax that finished all seven rounds? TF asked to switch out WWIII because with the vest on he was hurting his pinky toe. 😂
”Have seven priests carry trumpets of rams’ horns in front of the ark. On the seventh day, march around the city seven times, with the priests blowing the trumpets. When you hear them sound a long blast on the trumpets, have the whole army give a loud shout; then the wall of the city will collapse and the army will go up, everyone straight in.”“
Joshua 6:4-5 NIV
Great push today Gents! Also take a min to read the lessons learned from the Walls of Jericho. https://www.biblestudytools.com/bible-study/topical-studies/powerful-lessons-from-the-fall-of-the-walls-of-jericho.html
Pledge, pray, and on our way!
