The Crucible (Cherry Street Mission)
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Date/Time
Date(s) - 05/12/2023
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 V3
Q: Nougat
Pax: Nougat, Cobra Commander, Patch, Trex, Nerf Gun, Trojan, Belding, Poodle, Van Halen, Bob Vance Vance Refrigeration, Speedo, Juice, Romano, Houdini
No TABATA format, but structure is similar (no annoying beeps/timers)
CSM Pre-Run (2.5 miles): Nougat, Patch, Belding, BVVR, Cobra Commander, Nerf Gun, Romano, Juice
Series
1. Warmup
1. Slow Burpee
2. Abe Vigoda
2. 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
3. Locust Series
1. Locust
2. Locust Arms Wide
3. Locust Arms Forward
4. Locust Flow
4. 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
5. Chair/Monkey Series (Forward Fold)
1. Chair
2. Monkey
3. Chair
4. Monkey
5. Chair Flow
6. Warrior Series (Mountain)
1. W1
2. W2
3. Reverse W
4. W2
5. Triangle
6. R Triangle
7. Plank
8. Mountain
7. Plank Series
8. 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
9. 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 – 14
NOR
6 – Houdini
Announcements: Convergence, Leadership Series, Challenge Weekend
Prayer Intentions: BVVR’s friend, Pax injured or healing, our Community and families