The Crucible (Cherry Street Mission)

1. 

   Doug Mallette says:

   July 3, 2023 at 10:34 am

   F3 Yoga @ CSM V4
   Q: Nougat
   Pax: Nougat, Trojan, Patch, Belding, Trex, Cobra Commander, McCallister, Nerf Gun, Romano, Yeast, Floppy

   No TABATA format, but structure is similar (no annoying beeps/timers)

   CSM Pre-Run (3 miles): Nougat, Patch, Belding, Nerf Gun, Romano, Trojan

   Series
   1. Warmup
   1. SSH
   2. Abe Vigoda
   3. Tempo Merkins
   4. Slow Burpee
   5. Deconstructed LT Dan
   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 – 11
   NOR
   6 – Trex
   Announcements: GTE
   Prayer Intentions: GTE participants, First Responders

   Reply

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