[ao-downrange] Walls of Jericho @ F3 Cumming AO Phoenix

Backblasts / By / ao-downrange, Big Dill, Miyagi
AO: ao-downrange
Q: Miyagi
PAX: Miyagi, Big Dill
FNGs: None
COUNT: 7
CONDITIONS: comfortably warm

WARMUP: typical F3 in cadence things

THE THANG: “Walls of Jericho”
7 reps of each exercise, then run a lap around the parking lot:
1. Prime Time Merkins
2. Step Ups
3. Dips
4. Shoulder Taps
5. Monkey Humpers
6. Derkins
7. Lunges (Alpha Count)
Repeat this routine 7x

MARY: 1:30 plank

ANNOUNCEMENTS: n/a

COT: each PAX shared a thought or word of wisdom during Name-o-Rama. I really enjoyed it and would like to implement it in Gwinnett.

COFFEETERIA: went to Dunkin’ and had some great conversation.