The Crucible (Cherry Street Mission)
Loading Map....
Date/Time
Date(s) - 02/11/2020
5:30 am - 6:30 am
The Q:
Mr. Belding
Location
Cherry Street Mission
Categories
Bootcamp Style beatdown in the spacious parking lot outside of the Cherry Street Mission’s Life Revitalization Center.
F3 Workout 2/11/20
Q – Bagels
Pax – Rocketman, 5-0, Tupac, Sweetness, Mayor, Huckleberry, Chanel, Yosemite, Bagels
• Warmup
o Side straddle hop x20
o Michael Phelps
o Running – around parking lot
• Round 1 – cadence
o Legs – Squats x50
o Core – LBCs x50
o Other – Burpees x10
o Running – around parking lot
o Legs – Donkey kick x20
o Core – Hold plank 1 minute
o Other – Merkins x20
o Running – around parking lot
• Round 2
o Legs – Bear Crawl to point, run back
o Core – Plank Jacks x10, 4 count
o Other – Tricep dips on curb x10
o Running – around parking lot
o Legs – Horsey Up x20
o Core – Big Boy Sit-up x25
o Other – Mountain Climber x10, 4 count
o Running – around parking lot
• Round 3
o Legs – Wall sit 1 minute
o Core – Bicycle x20 each leg
o Other – Monkey Humper x20
o Running – around parking lot
o Legs – Lunge x20 each leg
o Core – Leg lift situps (V-Ups) in cadence to 25
o Other – Rocky Punch x20, 4 count
o Running – around parking lot
• Round 4
o Legs – Squats x30
o Core – LBCs x30
o Other – Burpees x5
o Running – around parking lot