So I was going through the exercise lexicon about an hour before my Q for some idea’s that I haven’t used before. I started from the back end as opposed to the front end of the lexicon for a change and boy did I find some beauties, much to the chagrin of the Pax who were at the receiving end of my beatdown.  I rolled up to The Deep to find six other men in the parking lot ready and willing for my latest Q.

We did a quick mosey around the parking lot and circled up…

30xSSH

10xAbe Vigoda Windmills

10xCherry Pickers

Down Dog/Honeymooner into Wave of Merkins (I started the fun by doing one pushup while everyone stayed in plank and went around in a circle till all PAX did one Merkin, then I did two Merkins etc., etc..until we all hit ten Merkins.  Luckily for the PAX I forgot that we were supposed to back down to one Merkin from the ten we finished at). 

Climate Change: Everyone holds Al Gore while each PAX completes a Time Bomb(Five Burpees).

The Thang

After explaining to the PAX about the history behind The Walls Of Jericho (When the ancient Israelite’s laid the smackdown to the Canaanites during the conquest of the Holy Land.  It’s in the Book of Joshua…read it), I explained the F3 version of this Biblical story.  Seven exercises were chosen by YHC interspersed with a lap around Oak Ridge Middle School, just like when the Israelites went around the Walls of Jericho seven times (except without rucking the Ark of the Covenant and blowing a Shofar.  Also this happened in about forty minutes instead of seven days and the school did not fall down…which is probably for the best).

15xBTTW Hip Slappers(in cadence)

10xBurpees 

10xInch Worm Merkins

50xBig Boy Sit-ups

50xJump Lunges(SL)

50xJump Squat

Crab Walk from one light post to another(you had to be there)

Surprisingly we only had around five minutes left to play with so I got my frisbee out(Disc for you Ultimate nerds) and we did a fun toss around…except if you dropped the frisbee we all had to do five burpees, which was not so much fun.  So you might figure that being able to endure all sorts of physical punishment we might be good at simply tossing a frisbee around…but you would be wrong.  In five minutes we did twenty five burpees.  

Observations/COT

Gratz to Royale for his new leadership position in F3.  Personally in the six months I’ve known this man he has been a great spiritual leader and deserves all the blessings Sky Q has in store for him.

Welcome Captain Jack!  This dude took my workout like a champ.  Wave of Merkins…Walls of Jericho?  Not a problem for this guy.  Great to have him and I expect to hear good things in the future for this poor man who has a wife and four daughters(Lord have mercy)!

Praises to Shakespeare on the opportunity to lead.  

“Have I not commanded you?  Be strong and courageous.  Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.”-Joshua 1:9 ESV