11/18/2019 - thicket - Walls of Jericho and Bat Wings

AO: The Thicket

When: 11/18/2019

QIC: Rise Up


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Pinterest, Hairspray, Canon, Rise Up


Four beautiful ladies gathered together to conquer the Walls of Jericho and Bat Wings. We did some warm up stuff and things like hip openers, backward and forward arm circles, jumping jacks and windmills…on the regular. Then, we got to work on:

THE THANG: Walls of Jericho

7 rounds, 7 reps, 7 exercises, 7 laps… luckily we all knew our way around the number 7. Here are the exercises we did

Imperial Squat Walkers

Squats with Lateral Leg Lifts

Carolina Dry Docks

Alternating Shoulder Taps

Big Girl Sit Ups

Crab Cakes

Full Bicep Curls

We completed all the 7 stuff and still had time to do Bat Wings as well….30 count forward arm circles, backward arm circles, seal claps, overhead claps and hallelujahs.

We circled up for prayers and COT, and Name o Rama.

Until next time,

Rise Up


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