Citadel – 9.13.21

BB: Walls of Jericho
Date: September 13, 2021
AO: The Citadel
Q: Winger
A F3SH bringing down the Walls of Jericho completion. This time the Tollgate medical building. Appreciate our crew, @Cross-Stitch@J Fresh and @Heidi (1st F Q).Warm-o-Rama
  • SSH – 25
  • Imperial Walkers – 1min
The Thang
  • Run 1 lap around medical building
  • Lock in the lap with 7 exercises at 7 reps a piece. Rinse and repeat until 7th round is complete. After each lap:
  • In cadence (4 count)
  • Mountain Climbers
  • Slow Arse Merkins
  • Flutter Kicks
  • On your own
  • Big Boy Sit ups
  • Squats
  • Split Lunges
  • Burpees
  • Box jumps on bench, 2×25
  • Capt Thors
  • Run 1 lap around medical building, politician mode
Moleskin – Jericho and the Ram’s Horn. Recognize your God-gven inheritence. Fight from victory. It is already won.
These Godly characteristics take the focus off self and on benefiting others.
Galatians 5:22 The fruit of the Spirit is
forbearance (patience),
23 gentleness
and self-control.

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