5 PAX showed up Monday morning to join me in one of my favorite routines. We started with a quick warm-up of some arm circles (forward and backwards), Michael Phelps & Toy Soldiers (IC). Then we got started on our thang (Walls of Jericho).
It’s biblical (read Joshua 6:1-6) and it will hurt. WOJ is usually performed around a large building. Pick 7 different exercises, complete 7 reps of each and run one lap around the building. Repeat 7 times for 7 laps around the building just as Joshua was instructed to do for 7 days.
In lieu of a large building to run around we did a lap around our cars in the parking lot. Our 7 exercises were as follows:
- Drama Squats
- Shoulder Taps (sets)
- American Pie Sit Ups
- Reverse Lunges w/ Front Kick (sets)
- Bicep Curls
- Russian Twist (sets)
- Squat Thrusters
We circled up for COT where we prayed & concluded with Name-O-Rama.