Northeast Tennessee

Immortal 30 returns – with a few tweaks

Immortal Station (Jonesborough) Jonesborough Northeast Tennessee

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.
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

The Immortal 30- Jonesborough
1 Merkins x30
2 Squats x30
3 LBCs x30
4 Coupon Tricep Ext standing or supine
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
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
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



Moleskin- Not much today. Just keep striving to build others up and not tear them down. Be good to each other


Leave a Reply