7 Pax arrived to the damp grounds of Immortal Station this morning. The rain was gone for now, but Cheeks was still nowhere to be seen. He must have stayed somewhere dry. Temperature was somewhere in the mid-40s with little to no wind.
PRAYER-
Warmup- These were sort of in cadence-ish. I get distracted easily during my counting
SSH LBAC (F/R) Through the Tunnel Imperial Walkers
Bridge Lap
The Thang- It had been almost exactly one year since this workout debuted during Launch Week 3, so it is time to try it again. This is version 3 of this workout, as a few changes were made
Do Exercises in order with following exceptions- number 29 and number 30:1. Whenever coupons are available, you can go do your Farmer Carry down and back between cones and then return to exercise sequence
2. Whenever ropes are available, you can go do your 30-second battle rope waves and then return to exercise sequence |
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The Immortal 30- Jonesborough | ||
1 | Merkins | x30 |
2 | Squats | x30 |
3 | LBCs | x30 |
4 | Coupon Tricep Ext standing or supine |
x30 |
5 | Block/Bag Bent-over Rows | x30 |
Bridge lap then 6 Burpees | ||
6 | KB Swings | x30 |
7 | Curls | x30 |
8 | Forward Lunges | x30 (R/L=1) |
9 | Carolina Dry Docks |
x30 |
10 | Supermans | x30 (2ct hold=1) |
Bridge lap then 6 Burpees | ||
11 | Overhead Press | x30 |
12 | Reverse Lunges | x30 (R/L=1) |
13 | Jump Squats | X30 |
14 | Peter Parker | x30 (R/L=1) |
15 | Reverse Crunch | x30 |
Bridge lap then 6 Burpees | ||
16 | Side Lunges | x30 (R/L=1) |
17 | American Hammers | x30 (4ct=1) |
18 | Bear Crawl | 30 yards down/30 yards back |
19 | Supine Coupon Press | x30 |
20 | Flutter Kick | x30 (4ct=1) |
Bridge lap then 6 Burpees | ||
21 | Decline Merkins | x30 |
22 | Block/Bag Deadlifts |
x30 |
23 | Skater Hops | x30 (R/L=1) |
24 | Mountain Climbers | x30 (4ct=1) |
25 | Plank | 30 seconds |
Bridge lap then 6 Burpees | ||
26 | High Knees | x30 (R/L=1) |
27 | Incline Merkins | x30 |
28 | Burpees | x30 |
29 | Battle Rope- alt waves | 30 seconds |
30 | Farmer’s Carry 2 blocks | 30 yards down/30 yards back |
If you complete the list, rinse and repeat from the top until time is called
A few guys were able to add just a little extra work before a 30-second plank was called to finish the time until 7
Mary: I guess if you want to call the previously-mentioned plank the Mary, then we did that
Count-o-rama/Name-o-rama
PRAYER-
Moleskin- Not much today. Just keep striving to build others up and not tear them down. Be good to each other
ANNOUNCEMENTS
None
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