Northeast Tennessee

5 Points

Jonesborough Immortal Station (Jonesborough) Northeast Tennessee

10 PAX assembled for a whole body beatdown.
DISCLAIMER
PRAYER
COP
LBAC X 10 IC F/R, IW X 15 IC, SSH X 15 IC, TTT X 10 IC, WMH X 10 L/R
THE THANG

PAX DIVIDED INTO 3 GROUPS.

TIMED TOUR OF POINTS AROUND AO

EACH GROUP STARTED AT THEIR NUMBERED POINT

(NORTH END OF AO PARKING LOT) 

POINT 1: LOWER

RINSE/REPEAT FOR 4 MINUTES

 COUPON DEADLIFT X 10

COUPON ONE LEG STEP UPS X 10 L/R (USE CURB OR STEPS)

WMH SQUATS W/ COUPON X 10 L/R

LUNGE WALK  L/R X 10

 (AO PARKING LOT) 

POINT 2: CARDIO 

RUN FOR 4 MINUTES, LAPPING PERIMETER OF AO

SPRINT SECTION FROM SCHOOL HOUSE  TO LIBRARY EACH LAP

ELEVATE PACE FOR SECTION FROM CAFE CORNER TO VISITOR CENTER EACH LAP

RETURN TO NORMAL PACE FOR ALL OTHER SECTIONS

(LIBRARY END OF AO PARKING LOT) 

POINT 3: UPPER

RINSE/REPEAT FOR 4 MINUTES

 MERKIN X 7

DERKIN X 7

INCLINE MERKIN X 7

COUPON CURL/OH PRESS X 10

BENT OVER ROWS X 10

UPRIGHT ROWS X 10

 (GRASS, SOUTH VISITOR CENTER PARKING LOT)

POINT 4: SUCK

RINSE/REPEAT FOR 4 MINUTES

 OBAMA BUNNIES X 25 YARDS 

8 COUNT BLOCK MAN MAKERS X 5

BUNNY OBAMAS 25 YARDS

HANDRAIL PULLUPS X 10

 (NORTH END OF VISITOR CENTER PARKING LOT) 

POINT 5:  CORE

RINSE/REPEAT FOR 4 MINUTES:

 SIDE RAISES X 10 L/R

LBC W/ 5 PULSES AT TOP X 10

SWIMMERS 2C X 10

FLUTTER KICKS 2C X 10

MARY

FLUTTER KICKS X 20 IC (HONEYSUCKLE)
CIRCLE OF TRUST
PRAYER
MOLESKIN
ANNOUNCEMENTS

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