Warmup:
- SSH 20ic
- Goofballs 20 ic
- Finkle Swings 10 ic each leg
- Humpys 20ic
As we are warming up, the setting is set around 1400 BCE at The battle of Jericho. Jericho was the first city attacked by the Israelites after they crossed the Jordan River and entered Canaan. The Wall of Jericho was destroyed when the Israelites walked around it for seven days carrying the Ark of the Covenant as the first battle the Israelites fought as they entered into Canaan. As we set our minds in this setting things were much different for us.
We weren’t in Jericho, we were at 300.
We didn’t march seven days, only one hour.
We didn’t make seven laps, only two.
We didn’t have the arch of the covenant, only 8″ blocks.
We weren’t led by priests, only Banjo, who happened to be the Q.
Here’s how it went: We paired up and every pair kept a block with them the whole time
First lap around the school:
- Partner runs up the stairs and across the balcony while partner does CPR’s ( Curl to overhead press with tricep extension all in one motion) AMRAP with block. X3 sets
- Next: wall sits with coupons. Do-do birds 20 ic and diagonal shoulder swings 10ic ea arm. X3 sets
- Next: 10 Mike Tyson’s and bear crawl across the road to opposite curb. X3 sets
- Next: Circle up for One Calls( Start in Merkin/Plank position. 1 – Down; 2 – Hand Release; 3 – Up and hold; 4 – Floyd Mayweather Punch Right arm; 5 – Right arm down; 6 – Floyd Mayweather Punch Left arm; 7 – Left arm down; 8 ) We lost count
Second lap arouns the school:
- Partner runs the stairs and across the balcony while partner does block squats. X3 sets
- Wall sits with coupons. Bus Drivers 30 ic, Wonder bras 30 ic
- Lunge walk with blocks 20ic
- Grab top of handrail in lower squat position, stay on tippy toes and do lower squat. 10ic X2 sets
Mary:
- Weezy Jefferson 15ic (Ab exercise performed laying on back, hands under bum, legs raised to 90 degrees. In cadence, lower legs quickly towards the ground, stop legs 6 inches above ground without touching ground, and move ’em back up to 90 degrees)
- Y am I doing these 15 ic (Laying on your back, keep legs 90 degrees up and spread in a Y position while reaching between in cadence)
- Absolution (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).
COT:
The life of Joshua (name means “Jah saves”) is a good illustration of the importance of our growing into a place with God where He can trust us to obey Him, even when He asks us to do radical things outside the ordinary.