The Crucible (Cherry Street Mission)
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Date/Time
Date(s) - 07/14/2023
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.
Block-bata at the Crucible
Q: Ricky Bobby
Pax: Mayor, T-rex, Bob Vance Vance Refrigeration, Romano, Ear Muffs, Houdini, Mr. Rogers, Mulcahy, Ricky Bobby
F3: Fitness, Fellowship, Faith
5 core principles
Always free
Always outside
Open to all men
Led by members of the group in a rotating fashion
Always ends in a circle of trust
Mission: to plant grow and serve small workout groups for men for the invigoration of male community leadership
Credo: leave no man behind, but leave no man where you find him
We started with a warmup consisting of side straddle hops (25) and slow windmills (10).
We then did a tabata style workout with a block. The workout was timed with 45 seconds of exercise, and 15 seconds of rest. The exercises were as follows:
1. Man makers
2. Alt block merkins
3. block flutter kicks
4. BLBC’s
5. Block squats
6. calf raises
7. Mike Tysons
8. Block presses
9. American Hammers
10. Heel touches
11. Single leg RDLs
12. super mans
13. block curls
14. bent over rows
15. shoulder presses
16. block swings
17. lunges
18. jump squat
19. crunchy frogs
20. X factors
21. preacher curls
22. bent over rows (1 arm, switch at half way)
23. skull crushers
24. dips
25. twinkle toes
26. lt dans
27. big boys
28. freddy mercuries
29. Dead lifts
30. Man makers
Ended with COR, NOR, COT
Always a pleasure to lead