12/31/2020 - foxtrot - Rise Up Presents: Walls of Jericho Triple Check

AO: Foxtrot

When: 12/31/2020

QIC: Rise Up


Number of Pax: 11

Number of FNGS: 0

Pax Names:

Partly Cloudy, Valkyrie, Wonder Woman, Shrinky Dink, Semper Fi, Smooth Operator, Chai, Coach, Lucky, Very Berry, Rise Up


It was a foggy, muggy morning and 10 beautiful ladies joined me on New Years Eve for my 2nd anniversary with FiA! So it was a glorious morning. I had a plan for rain but didn’t have to use it. Maybe a little bit of mist, but it was welcomed as we warmed up quickly with Michael Phelps, Gorillas, High Knees, Torso Bends, TTT and finally, Toy Soldiers.

The THANG is:

Walls of Jericho Triple Check Style. We got into groups of 3 and one group of 2 and got to work. Each group did 3 exercises and switched until the group completed all the exercises before moving onto the next set. Since there were two in my group, Partly Cloudy and I did two sets of exercises at the same time while the other completed the run and jumping jacks
7 Sumo Squat Side Bend Sets

7 Hillbilly Sets

Run to crosswalk for 7 Jumping Jacks

Set 2: 7 Superman Squat Sets

7 Imperial Squat Walker Sets

Run to crosswalk for 7 jumping jacks

Set 3: 7 Curtsy Lunge with Bicep Curl Sets

7 Wood chop Sets

Run to crosswalk for 7 jumping jacks

Set 4: 7 Upright Rows

7 Full “Y” Raises

Run to crosswalk for 7 jumping jacks

Set 5: 7 Bulgarian Lunge Sets

7 Overhead Tricep Extensions

Run to crosswalk for 7 jumping jacks

Set 6: 7 Weighted Windmill Sets

7 Tappy Tap 3 count Deadlifts

Run to crosswalk for 7 jumping jacks

Set 7: 7 Squat Thrusters

7 Side to side Squats

Run to crosswalk for 7 jumping jacks

Whew! That was a doozy! We did have some time left over for Arm and Standing Abs Exercises 21 reps of each of the following: Gun Show, Tricep Kickbacks, Bicep Curls, Hallelujahs, Weighted Side Bends, Weighted Overhead Knee Touches, Bent Over Rows, Hammer Curls, Super Wood Chops and finally to end the workout, we ran out to the crosswalk for 21 jumping jacks and stretched a little as we heard prayer requests  COT and Name o Rama  Y’all, thank you so much for joining me this morning. I can’t think of a better way to celebrate 2 years with FiA Happy New Year to you all. May 2021 bring you many blessings! See you all next year! Hee  hee!

Until next time,

Rise Up



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