11/12/18 – Backblast – Walls of Jericho

Q – Zebra

5 Pax – Zebra, Opera Ghost, Lincoln Log, Oshag, Sous Vide

Warm-O-Rama

High Knees OYO

Walking Leg Lifts OYO

Merkins IC (x12)

Flutter Kicks IC (x10)

Hillbillies IC (x20)

SSH IC (x20)

The Thang

Just like the Israelites marched around Jericho 7 times, we ran the loop of the parking lot (absent a large building to run) as a group. With each lap, we stopped and completed 7 exercises OYO as following:

Merkins, Squats (holding weight of choice), Walk Outs, Jump Tucks, Curls, Mountain Climbers, Dips. 10 reps the first 2 times, 7 reps each following time in order to complete within time.

You know a beat-down has been good when you can’t pinpoint one area of pain, but many in the aftermath. Arms, Core, Legs etc anyone else?

Great work gentlemen!