07/20/2020 - mill - Walls of Jericho Killer K style

AO: The Mill

When: 07/20/2020

QIC: Killer K


Number of Pax: 10

Number of FNGS: 1

Pax Names:

Ringer (FNG), The Goat, Belle, Southern CHarm, Inspector Gadget, Twerk, Splatter, Dunkin, Domino, Killer K


It was a good day for a VQ! I was introduced to the Wall of Jericho by Inspector Gadget and loved it so I thought it would be an awesome first beatdown to Q and my name is 7 letters so it was perfect.

We started off with michael phelps, arm circles, through the tunnels and toy soldiers. Then we moved on to The Thang….

and it went like this…

K- Kettle bell swings – 7 total

I- Imperial walker squats – 7 sets

L- LBC – 7 total

L- Lateral raises – 7 total

E- Elevated calf raises – 7 total

R- Russian twists- 7 sets

K- knee tuck crunch – 7 sets

and then a run!

We did this all 7 times and then cooled down with some stretches. We posed for a picture and then we prayed for Cheer Bear and also for Southern Charms friend. We finished with the name-o-rama.

Thanks for being awesome ladies!


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