Walls of Jericho

  • Workout Date - 02/07/2020
  • Q In Charge - Guano
  • The PAX - Butterbean, Rashid Wallace, Coccoon, Priscilla, Hot for Teacher, Turban, & Guano
  • AO - Tower of Terror

7 HIMs sailed through the flood waters by the strength of the morning wind in order to workout in the gloom.

Conditions: mid 40s, but the wind chill was a definite factor. Good thing Butterbean had his 1980’s Reebok Windbreaker from high school to keep him warm.

Mission: The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. Also, F3 stands for Fitness, Fellowship, and Faith.

Disclaimer: I ain’t no pro.


  • Side Straddle Hop x30 IC
  • Tempo Squat x10 IC
  • Cherry Picker x10 IC
  • Nancy Kerrigan x10 IC (right leg); x10 IC (left leg)
  • Hairy Rockettes x10 IC
  • Moroccan Nightclub x30 IC
  • Moutain Goats x20 OYO

Tha Thang:

Mosey to the rear of Kaffeine and Sidewall Pizza

Read Joshua 6:1-5 and explain workout:

Walls of Jericho (7 reps of 7 different exercises followed by lap around building. Do that 7 times.)

  1. Squat Jumps
  2. Freddy Mercury (4ct.)
  3. Star Jumps
  4. Lunges (7 each leg)
  5. London Bridge (4 ct.)
  6. Groiners
  7. Carolina Dry Docks

Jog back to AO after spelling out J-E-R-I-C-H-O.


Not-so Lazy Boys (hold middle, lean right, middle, lean left, hold middle to finish)

Gas Pump x20 IC

Flutter Kicks x20 IC

LBCs x15 IC

Hello Dolly x20 IC

Circle of Trust:

Count-o-rama (7 PAX)



Priscilla is starting a Pre-Ruck 05:00 next Friday. Word is that he has an extra rucksack courtesy of Lt. Dangle.

Prayer Requests:

Giana diagnosed with cancer, Priscilla’s church member diagnosed with cancer, Lt. Dangle’s wife has flu, and No Show has 6 kids by himself this weekend

I really enjoyed my regional VQ here in SC. Looking forward to many more. Thanks to all who joined me in getting better this morning.

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