The Crucible (Cherry Street Mission)
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Date/Time
Date(s) - 07/18/2023
5:30 am - 6:30 am
The Q:
Ricky Bobby
Location
Cherry Street Mission
Categories
Bootcamp Style beatdown in the spacious parking lot outside of the Cherry Street Mission’s Life Revitalization Center.
Low Impact – Core Stability Flexibility
Q: Nougat
Pax: Nougat, Paddleboat, AAron, Trex, Tupac, Ricky Bobby, Cobra Commander, Nerf Gun
CSM Pre-Run (1.7 miles): Nougat, Paddleboat
Series
1. Warmup
1. SSH 10 IC
2. Abe Veagoda 10 IC
3. Meat Scissors 10 IC
4. Tempo Merkins 10 IC
5. Slow Burpee 5 OYO
6. Slow Inch Worm 5 OYO
1. Demo Full Series & Half Series
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
– Pigeon
– Corpse/Meditation
COT
COR – 8
NOR
6 – Cobra Commander – spoke of how F3 has held up his family and shown them tremendous love
Announcements: Flush CSAUP, CSM Build, CSM Serve
Prayer Intentions: First Responders, blessings, support of the group