Northeast Tennessee

Pyramid of Misery

Jonesborough Immortal Station (Jonesborough) Northeast Tennessee

9 PAX braved the 20 degree weather for a pre-launch Saturday workout at the Immortal Station with Honeysuckle as the QIC.


DISCLAIMER
PRAYER
COP
TTT (IC) X 10

Abe Vigoda (IC) X 10

LBACs (IC) X 10, then reverse (IC) X 10, cherry pickers, Moroccan nightclub, Chinooks (IC) X 10, then recover

The Merkin (IC) X 10

Grab the block and mosey to…..

THE THANG

…the corner of the courthouse block.

Until today this torcherous routine was unnamed but Rudy’s “Pyramid of Misery” stuck.

After each round, run to the corner at Mauk’s, touch the lamppost and run back, begin the next round.

Round Exercise Reps
1 Hand-release Merkins:Overhead Press 1:2
2 Hand-release Merkins:Overhead Press 1:2, 2:4
3 Hand-release Merkins:Overhead Press 1:2, 2:4, 4:8
4 Hand-release Merkins:Overhead Press 1:2, 2:4, 4:8, 8:16
5 Hand-release Merkins:Overhead Press 1:2, 2:4, 4:8, 8:16, 16:32
6 Burpees 1
7 Burpees 2
8 Burpees 4
9 Burpees 8
10 Burpees 16
11 Dry Docks:Block Curls 1:2
12 Dry Docks:Block Curls 1:2, 2:4
13 Dry Docks:Block Curls 1:2, 2:4, 4:8
14 Dry Docks:Block Curls 1:2, 2:4, 4:8, 8:16
15 Dry Docks:Block Curls 1:2, 2:4, 4:8, 8:16, 16:32
16 Squat Thrusters:Kettlebell Swings 1:2
17 Squat Thrusters:Kettlebell Swings 1:2, 2:4
18 Squat Thrusters:Kettlebell Swings 1:2, 2:4, 4:8
19 Squat Thrusters:Kettlebell Swings 1:2, 2:4, 4:8, 8:16
20 Squat Thrusters:Kettlebell Swings 1:2, 2:4, 4:8, 8:16, 16:32

Call it a morning at 6:50 and mosey back to the rally point.

MARY
Divide in groups of 3 and run gassers across the parking lot

Then:

Elevator Merkin

Flutter kicks (IC) X 41

Freddy Mercury (IC) X 30

Low plank X 60 seconds
CIRCLE OF TRUST
PRAYER
ANNOUNCEMENTS
Official launch next Saturday……

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