07/06/2020 - mill - Walls of Jericho at the Mill

AO: The Mill

When: 07/06/2020

QIC: Inspector Gadget


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Domino, Dunkin, Jager, Killer K, Tot Wheels, Inspector Gadget


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:

  1. Drama Squats
  2. Shoulder Taps (sets)
  3. American Pie Sit Ups
  4. Reverse Lunges w/ Front Kick (sets)
  5. Bicep Curls
  6. Russian Twist (sets)
  7. Squat Thrusters

We circled up for COT where we prayed & concluded with Name-O-Rama.


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