08/19/2022 - hideout - Walls of Jericho

AO: The Hideout

When: 08/19/2022

QIC: Journey


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Falls, Jet Setter, Journey


It was a wonderful start to Friday morning when Jet Setter and Falls came to join me at the hideout.

We did a quick warm up consisting of: neck rolls, shoulder rolls, arm circles, Michael Phelps and some leg stretches. Then we got to it!

7 exercises 7 reps of each with a lap after the last exercise and repeat 7 times.




Bicep curls

Tricep kickbacks


Jumping Jacks

Once 7 rounds were completed we played You Pick. So each picked an exercise for us to do for 10 reps/sets. These are what we did:

Bear squats

Lateral raises

Russian twists

Skull crushers

Curtsy lunges

Reverse fly

Then we gathered for COT and name o rama. Thank you ladies again for helping me start my day off right!


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