Northeast Tennessee

Sandwich Ladder

Jonesborough Immortal Station (Jonesborough) Northeast Tennessee

Dreary gloomy morning, low 60s with rain.  13 PAX showed up for some work led by Honeysuckle (YHC).

DISCLAIMER
PRAYER
COP
SSH (IC) X 25

Imperial Walkers (IC) X 25

TTT (IC) X 10

WMH hold for 10 count each side

LBACs (IC) X 15 forward, then (IC) X 10 reverse with cherry pickers mixed in

THE THANG
A ladder (ascending number of reps with each round) for stations 2 & 3 sandwiched by fixed reps at stations 1 & 4.

Station 1:

Merk 45 – fixed reps each round

15 hand release merkins/15 incline merkins/15 decline merkins

Run to opposite parking lot for Station 2 (15 reps each exercise adding additional 15 reps with each successive round) with coupon:

Squat thrusters

Lunges (1 ct)

Monkey Humpers

Run back to main parking lot for station 3 (15 reps each exercise adding additional 15 reps with each successive round) with coupon:

Coupon Curls

Coupon bent over rows

Kettle swings with coupon

Leave coupon and run to station 4 at top of hotel hill by dumpster for a fixed 10 reps of each per round:

Burpees

V-ups (these are great in the rain)

Freddy Mercury (2 ct)

Rinse & Repeat increasing reps at stations 2 & 3

MARY
Flutter Kicks (IC) X 45

American Hammers (IC) X 25

Boat/Canoe X 1 minute

CIRCLE OF TRUST

PRAYER
MOLESKIN
In the Bible following the book of Malachi is 400 years of silence.  During that time of silence, faith was required of God’s people.  It’s not always obvious how God is working, but in those times where we aren’t sure or can’t hear him, that is where our faith comes in to play.  Stay strong, keep the faith.
ANNOUNCEMENTS
Welcome FNG – Short Track

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