The Crucible (Cherry Street Mission)
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Date/Time
Date(s) - 10/13/2023
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.
Station-bata 2.0
Q: Ricky Bobby
Pax: Biff, Mulcahey, Mr. Belding, Bonnaroo, Pugs Tony Phil?(recording wasn’t very clear), Waldo, Romano, Nougat, Nerf Gun, Felix, Mr. Rogers, Poodle, T-Rex, Patch, Bull
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 (20), windmills (10), and chain breakers (10)..
We then did a tabata style workout where we rotated to a different station when the timer went off. 45 seconds on. 15 second rest between. We had exercise bands at 3 of the stations, a ruck, a block, a station for a calisthenic exercise, and a station for core.
The exercises at each station were:
1. 10/20 lb band
Lateral raises
Bent over rear deltoid raises
2. 30/40 lb band
Front deltoid raise
Overhead lat pull
3. 50 lb band
Curls
Rows
4. Ruck
Squats
Lunges
5. Block
Man makers
Thrusters
6. Calisthenics
Mike Tysons
Merkins
7. Core
LBC’s
Freddy Mercuries
Started with top exercise and switched to second half way through
Ended with COR, NOR, COT
6: Waldo
Always a pleasure to lead