The Crucible (Cherry Street Mission)
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Date/Time
Date(s) - 03/28/2025
5:30 am - 6:30 am
The Q:
Bull
Location
Cherry Street Mission
Categories
Tabata HIIT workout in the spacious parking lot outside of the Cherry Street Mission’s Life Revitalization Center.
RUN option to explore the downtown area. 3-5 miles.
Q: The Situation
PAX: Wooderson, Ricky Bobby, Mr.Rogers, Nougat, Vance Refrigeration, One man band, Animal, TRex, Bull, Smokey, Fletcher, 2-ply, Paddleboat, Smails, Wilson, Trojan, Belding, Mulcahy
Warm-Up (5 Minutes)
30 sec: Arm circles + shoulder swings
1 min: High knees → butt kickers
1 min: Inchworms to cobra
1 min: World’s Greatest Stretch (30 sec/side)
1.5 min: Deep squat hold + T-spine reach
Block 1 – Lower Body Power
Tabata (4 min)
Odd: Situation Squats
Even: Cossack Squats
Rest: 1 min
Block 2 – Upper Body Push
Tabata (4 min)
Odd: Hand-perfect Merkins
Even: Downward Dog to Cobra Flow
Rest: 1 min
Block 3 – Cardio + Animal Flow
Tabata (4 min)
Odd: High Knees or Mountain Climbers
Even: Beast to Frogger
Rest: 1 min
Block 4 – Posterior Chain Power
Tabata (4 min)
Odd: Glute Bridges (single-leg optional)
Even: Crab Reach (hips up + rotate)
Rest: 1 min
Block 5 – Core Stability & Twist
Tabata (4 min)
Odd: Gas Pumps
Even: Supine Windshield Wipers
Rest: 1 min
Block 6 – Mobility & Breath Under Fire
Tabata (4 min)
Odd: Deep Squat Hold + Reach
Even: Lizard Lunge + Rock Back
Rest: 1 min
Block 7 – Explosive Core & Coordination
Tabata (4 min)
Odd: Plank Jacks or Tuck Ups
Even: Bird Dog + Crunch (alternating sides)
Rest: 1 min
Block 8 – Full-Body Burnout
Tabata (4 min)
Odd: Gorilla Burpees
Even: Good Mornings + Squats