Walls of Jericho at The Lair

Toned arms and core

May 1, 2019

  • When: 05/01/2019
  • Q: Inspector Gadget
  • Pax: Trailblazer, Straight Shooter, Laffy Taffy

Warm-Up: We started with some arm circles (forward and backwards), toy soldiers and jumping jacks (IC).

The Thang: Walls of Jericho (Read Joshua 6:1-6)

It’s biblical 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 do to for 7 days.

In lieu of a large building to run around we did a lap around the median separating the two levels in the parking lot. Our 7 exercises were as follows:

  1. Imperial Squat Walkers
  2. Merkins
  3. Big Girl Sit-ups
  4. Bicep Curls to Overhead Press
  5. Plank Jacks
  6. Lateral raises to Front Raises
  7. Monkey Humpers

All of the PAX who joined me had to leave a little early today, so we completed as many rounds as we could in about 35ish minutes. We got through all 7 rounds of the exercises but only ran 6 laps. We did our Name-O-Rama while we were finishing up round 7 of the exercises so we could get as much sweating in as possible. We were definitely sweating today with the mugginess outside.

Hope Reiner

Originally posted to FiA Nation

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