The Crucible (Cherry Street Mission)
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Date/Time
Date(s) - 09/08/2023
5:30 am - 6:30 am
The Q:
T-rex
Location
Cherry Street Mission
Categories
Tabata HIIT workout in the spacious parking lot outside of the Cherry Street Mission’s Life Revitalization Center.
F3 Yoga @ CSM
Q: Nougat
Pax: Nougat, Patch, Belding, Trex, Poodle, Cobra Commander, Paddleboat, Catan, Wooderson, All In
No TABATA format, but structure is similar (no annoying beeps/timers)
CSM Pre-Run (2.7 miles): Nougat, Patch, Belding, Paddleboat, All In, Cobra Commander
Series
1. Warmup
1. SSH
2. Abe Veagoda
3. Slow Burpee
2. Demo Full Series & Half Series
3. Bridge Series (Knees Chest)
1. Bridge Hold
2. Bridge Flow
3. Bridge w/ arms overhead hold
4. Bridge w/ arms overhead flow
5. Bridge Hold w/ R leg extended
6. Bridge Hold w/ L leg extended
4. Locust Series
1. Locust
2. Locust Arms Wide
3. Locust Arms Forward
4. Locust Flow
5. Full Series – optional Half (Downward Dog, Mountain)
1. Downward Dog
2. Plank
3. Crocodile
4. Upward Dog
5. Flow
6. Flow
7. Flow
8. Flow
6. Chair/Monkey Series (Forward Fold)
1. Chair
2. Monkey
3. Chair
4. Monkey
5. Chair Flow
7. Warrior Series (Mountain)
1. W1
2. W2
3. Reverse W
4. W2
5. Triangle
6. R Triangle
7. Plank
8. Mountain
8. Plank Series
9. Crescent Lunge series
1. Right crescent lunge
2. Left crescent lunge
3. Flow
4. Plank to DD to Right crescent lunge
5. Plank to DD to left crescent lunge
6. Full series to right crescent lunge
7. Full series to left crescent lunge
10. Tree Series
1. Tree L Leg
2. Tree R Leg
3. Warrior 3 R Leg
4. Warrior 3 L Leg
Stretching
– Forward Fold Chest Expansion
COT
COR – 10
NOR
6 – Trex
Announcements: Convergences – BS & Toledo, CSM Serve
Prayer Intentions: Trex sister, Mental Health