1.0F3 New Orleanshttps://www.f3nola.comRudyhttps://www.f3nola.com/author/rudy/Walls of Jericho!! - from Shooter – F3 New Orleansrich600338<blockquote class="wp-embedded-content" data-secret="1drlR0YCRR"><a href="https://www.f3nola.com/2024/06/14/walls-of-jericho-from-shooter/">Walls of Jericho!! – from Shooter</a></blockquote><iframe sandbox="allow-scripts" security="restricted" src="https://www.f3nola.com/2024/06/14/walls-of-jericho-from-shooter/embed/#?secret=1drlR0YCRR" width="600" height="338" title="“Walls of Jericho!! – from Shooter” — F3 New Orleans" data-secret="1drlR0YCRR" frameborder="0" marginwidth="0" marginheight="0" scrolling="no" class="wp-embedded-content"></iframe><script>
/*! This file is auto-generated */
!function(d,l){"use strict";l.querySelector&&d.addEventListener&&"undefined"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!/[^a-zA-Z0-9]/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret="'+t.secret+'"]'),o=l.querySelectorAll('blockquote[data-secret="'+t.secret+'"]'),c=new RegExp("^https?:$","i"),i=0;i<o.length;i++)o[i].style.display="none";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute("style"),"height"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):"link"===t.message&&(r=new URL(s.getAttribute("src")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener("message",d.wp.receiveEmbedMessage,!1),l.addEventListener("DOMContentLoaded",function(){for(var e,t,s=l.querySelectorAll("iframe.wp-embedded-content"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute("data-secret"))||(t=Math.random().toString(36).substring(2,12),e.src+="#?secret="+t,e.setAttribute("data-secret",t)),e.contentWindow.postMessage({message:"ready",secret:t},"*")},!1)))}(window,document);
</script>
The title explains it all except for the warmup and core wrap up.. Warmup Mixture of 12IC and 20IC Selflove, Cherry Pickers, Arm circles, Butt kicks, Grass Grabbers, Good Mornings. Thang Walls of Jericho 8 count Bodybuilders, Merkins, Mountain climbers 2/1, Flutter kicks 2/1, LBCs, Jump squats and Sister Mary …