Northeast Tennessee

Duck, Duck, Goose

Jonesborough Immortal Station (Jonesborough) Northeast Tennessee

11 PAX gathered in the cold to start the weekend and got in a workout with coupons and the mobile pull up station.
DISCLAIMER
PRAYER
COP

ABE VAGODA X 10 IC, TTT X 10 IC, WMH X 10 IC, IW X 10 IC, QUAD STRETCH OYO, FRANKENSTEIN MARCH X 10 IC, LBAC X 10 IC L/R, GRADY CORN X 10 IC, MOTIVATORS FROM 4, LONG RUN AROUND AO TO CORNER CUP & BACK,  5 PULL-UPS

THE THANG

THANG 1: DUCK, DUCK, GOOSE

MODIFIED GAME FORMAT:

PAX IN CIRCLE. PERFORM ONE EXERCISE FROM LIST BELOW FOR DURATION OF EACH ROUND OF D.D.G. GAME CONTINUED UNTIL ALL EXERCISES FROM LIST PERFORMED.

CHASE FORMAT CHANGED EACH ROUND FROM LIST BELOW.

THE CHASER AND CHASEE HAD TO GO TO THE PARKING LOT ISLAND AND BACK TO THE CIRCLE.  WHOEVER DID NOT GET THERE FIRST HAD TO DO 5 PULLUPS.


CORE

FLUTTER KICKS

SWIMMERS

AMERICAN HAMMERS

JIM BRADDOCKS

REACHER ROWS

 

LEGS

GOBLET SQUATS

BOBBY HURLEYS

45/90/CROSS LUNGES

SINGLE LEG CALF RAISES

SUMO SQUATS

 

ARMS/SHOULDERS

OVERHEAD PRESS

CURLS

UPRIGHT ROWS

DIPS

ELF ON THE SHELF

 

CHEST/BACK

MERKINS

BENT OVER ROWS

DIVE BOMBERS

BLOCK ROLLERS

DERKINS

 

CHASE FORMAT

RIFLE CARRY

SUITCASE CARRY

SHOULDER CARRY

BEAR CRAWL

SPRINT

 

THANG 2: PULL UP BRIDGE LAP (ADD 1 REP EA LAP)
BURPEE PULL UPS IN PARKING LOT

HANDRAIL PULL UPS AT BRIDGE 1

HANDRAIL POLE DANCERS AT BRIDGE 2

MARY

LBC X 30 OYO, COOL DOWN STRETCHES

CIRCLE OF TRUST

PRAYER
MOLESKIN
ANNOUNCEMENTS
AO Convergence coming up in February.

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