And the walls came tumbling down!

AO: The Firehouse

When: 07/12/2018

QIC: Reuben

PAX (): Bandit, Skynyrd, Lego, Houser, Reuben

It was a cool 76 degrees at the Firehouse this am.  Not that it was humid or anything, but it felt like a big cloud of moisture was drenching you after completing each rep.  Here’s how it all went down with all 5 PAX present.

Mosey down towards lower soccer field for warm up:

  • SSH
  • Hillbilly
  • Sun gods(forward/reverse)
  • Moroccan night clubs (Forward/reverse)

Circle up for some plank excercises.  This Circle of fire consisted of 5 merkins IC (BC to the right), 5 crucible merkins IC (BC one spot to right), 5 ranger merkins IC (BC right), 5 crab cakes IC.

The Thang

Mosey up towards the playground for one of YHC’s favorite routines called Walls of Jericho.  Just like Joshua in the Old Testament, we were gonna make those walls come down.  Our walls represented the inside of the playground with a total of 7 excercises w/ 7 reps total while we ran around the upper 3rd of the oval parking lot 7 x’s.  A lot of pain to be squandered. Excercises included:

  • Burpees
  • Leg extensions w/ swing
  • Inverted rows w/ swing
  • LBC’s
  • crunchy frogs
  • monkey humpers
  • pull-ups(AMRAP)

Mosey back to flag for Mary:

  • Dolly
  • reverse LBC’s
  • J-Lo’s


-Reminder of the Spearhead challenge still in effect.

-Prayers for Dash and business.

-Baker and mother dealing with cancer.


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