Northeast Tennessee

Showers & Flowers

Jonesborough Immortal Station (Jonesborough) Northeast Tennessee

The weather was great and the only showers coming down was the sweat that would be pouring off all of the brows of 8 daring dudes who decided to roll out of bed with their coupons for some Spring fun at Immortal Station.

DISCLAIMER
PRAYER
COP

  • Hillbilly Walkers | 20 IC
  • Bat Wings | 10 each IC (LBAC Forward, LBAC Back, Seal Claps, Overhead Claps)
  • Hairy Rockettes | 10 IC
  • Head, Shoulders, Knees & Toes | (1 OYO for example)
  • TTT | 10 IC

THE THANG

So, the old adage says “April Showers Bring May Flowers”…and we decided to test it out! Only made it to the L in FLOWERS…

NOTE: Bridge Lap after every Exercise with a *

S

Seal Jacks* 100 Reps Side-straddle hop but with arms in front instead of overhead.

H

Head, Shoulders, Knees & Toes* 20 Reps 1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground, via reverse deadlift. That equals 1 rep!

O

One-legged Burpee* 20 Reps (10 each leg) Not enough exercises start with “O” so… the one-legged burpee is like a regular burpee, but with one leg that stays off the ground through the entire set.

W

War Hammer* 25 Reps This exercise is a combination of a World War II sit-up by adding four American Hammer reps at the top of the sit up.

E

Elf on the Shelf* 20 Reps (10 each side) This exercise is done with one concrete block. Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right.

R

Ranger Merkins 25 Reps Merkin position – however, your hands should be placed back more in line with your rib cage instead of your shoulders.

S

Spiderman Crawl Between Islands Basically a low Bear Crawl like Spiderman climbing up a wall

and

F

Four Corners 10 Reps at each Corner (40 Total Reps) Mike Tysons at each corner along the Bridge Lap loop

L

Louganis* 20 Reps With a coupon, hold the coupon overhead at full arm extension and do a big boy sit-up, keeping the coupon overhead during the entire motion. Don’t drop the coupon on your face!

O

Overhead Block Press* 25 Reps Just like it sounds…

W

Wheel of Merkin* 10 Reps each Position

(40 Total Reps)

Grab a piece of curb, and perform a number of incline merkins. Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with left hand on the curb and right hand off it. Repeat the same number of merkins. Rotate 90 degrees more and perform the same number of decline merkins. Rotate 90 degrees more. Repeat with right hand on the curb and left hand off it.

E

Escalator* 10 – V Ups

20 – Rosalitas

30 – Reverse Crunches

40 – Flutter Kicks

50 – LBCs

Ab Time!!!
R Russian Dips* 30 Reps (15 each leg) With coupon on the curb perform like a regular dip, extending one leg at a time on each down dip – Cossack-style. 1 rep: down with left leg extended, back up, down with right leg extended, back up. For solid back and shoulder burn do rapidly IC (4-count).
S San Antonio Shuffle Between Islands Left Leg Lunge, Right Leg Lunge, Burpee, Plank Jack. Rinse and Repeat!

MARY

We took the E from FLOWERS for our Mary and finished up with some ab work to wrap up the April Abs contest.

CIRCLE OF TRUST
PRAYER
MOLESKIN

Sometimes we go through periods of our lives when we don’t like what is happening.

To appoint unto them that mourn in Zion, to give unto them beauty for ashes, the oil of joy for mourning, the garment of praise for the spirit of heaviness; that they might be called trees of righteousness, the planting of the LORD, that he might be glorified. – Isaiah 61:13

ANNOUNCEMENTS

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