03/08/2023 - lair - International Women’s Day Wall of Jericho

AO: The Lair

When: 03/08/2023

QIC: Straight Shooter


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Aquamarine, Semper Fi, Rosie, Straight Shooter


We had a small but mighty group get out on this cool morning and celebrate International Women’s Day with a Wall of Jericho beatdown.  A couple of us needed to stretch our leg muscles that Partly Cloudy crushed the day before.  We warmed up with some stretching and jumping jacks and then got down to business.

With a Wall of Jericho beatdown you have 7 exercises and you do 7 of each before taking a lap.  You do this 7 times.  We walked the last lap except for Aquamarine who ran it along with a smaller lap.  We had a few minutes left so we did a round of abs which consisted of in & outs, Russian twists, flutter kicks, and reverse crunches before stretching a few minutes.

1 – around the worlds

2 – goal post press

3 – sumo squats

4 – side lunge sets

5 – supermans

6 – chest press

7 – lbc’s

It was great talking to each of you this morning.  We missed some of our normal Wednesday regulars. Don’t forget we are taking up personal hygiene items in the month of March.


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