As it was YHC VQ, I pulled the main thang from the Exicon, but made some slight modifications to ensure we would stick to F3’s rule of ending on time. YHC shared Joshua 6:20 into the slack channel the night before to set the stage and create curiosity for the PAX.
“So the people shouted, and the trumpets were blown. As soon as the people heard the sound of the trumpet, the people shouted a great shout, and the wall fell down flat, so that the people went up into the city, every man straight before him, and they captured the city.”
Date – 1/3/2019
AO – GRCC Track
31 Degrees | 88% Humidity
[0530 – Core Principles recited. Disclaimer given to 11 PAX] – MAD COW, Stalin, Kraut, Rehab, Radio, Little Brother, Hasselhoff, Fresh Cream, Forrest, Bubblegum, Snoop (QIC/VQ)
15 SSH (IC)
15 Squats (IC)
15 Cherry Pickers (IC)
Mosey to Crescent Park as the majority of the workout would take place at the park. We stopped along the way for the following exercises:
20 The Exercise I Saw on Twitter Last Night (IC)
5 Squat Broad Jumps (OYO)
Walls of Jericho
The Exicon describes Walls of Jericho as the following, “Its Biblical and it will hurt... OK just as Joshua was instructed to do. WOJ usually is performed around a large building, pick 7 different exercises and complete 7 reps of each and run one lap around the building. Complete for 7 laps. For extra you can always have PAX shout on the last set to give reverence to the story.”
In the interest of squeezing in all 7 laps, YHC decided to do 1 exercise for 7 reps for the first round. We would then add a new 7 Rep exercise each lap and do the added exercise plus all subsequent exercises.
The lap would consist of either down the paved hill and up the stairs or down the stairs and up the paved road in a rotating fashion. YHC thought down the stairs would be easier. However, light mumblechatter ensued during the laps that running up the hill was a much slower, but worse burn. We also cut two of the laps in half to ensure an on-time ending.
Exercises in order were:
7 SSH (IC) for a total of 49
7 LBC (IC) for a total of 42
7 Squats (IC) for a total of 42
7 Dips (OYO) for a total of 28
7 BBS (OYO) for a total of 21
7 Lunges (OYO) for a total of 14
7 Burpees (OYO)
After the walls came tumbling down, we moseyed back to the AO.
Count-O-Rama | Name-O-Rama
· F3GR holiday party potluck is this Saturday (1/5). Signups for bringing a dishes to pass is a pinned post in the fellowship Slack channel. Bald Eagle is also looking for HC’s in Slack for getting a final count. Hasselhoff is also organizing the collection of any gently used men and women’s winter coats, sweaters, sweatshirts, and any other clothing for a donation to Guiding Light Mission. Bring these items separated by gender to the holiday party.
· Kraut is putting together a team to represent F3GR for the Suck It Up Snow Ruck on March 2nd. Currently, 2 PAX HC’d, but looking to build a team of 5. Refer to the post in the Comz Slack channel for the details.