The Crucible (Cherry Street Mission)
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Date/Time
Date(s) - 10/20/2023
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.
Q: Nougat
Pax: Nougat, Trex, Paddleboat, Houdini, Patch, Mulcahy, Poodle, Speedo, Belding, Mr. Rogers, Hanigan, Ember (FNG), Vance Refrigeration, Cobra Commander, Nerf Gun, Smails, Moondog
5 Core Principles
Mission
Credo
Warmup
– Michael Phelps
– Slow Abe Vagodas
– SSH
– Tempo Merkins
– Mountain Climbers
R1
1. Forward Fold/Back Bend
2. Full/Half Series x 4
3. Monkey/Chair Series x 4
4. Deconstructed Exercises – 10 ea
1. Slow Burpie
2. Inch Worms
3. L Side Plank
4. R Side Plank
5. Spinal Balance (child’s pose)
1. Right Arm Left Leg
2. Left Arm Right Leg
3. Right Arm Left Leg w/ Crunch
4. Left Arm Right Leg w/ Crunch
5. Flow
6. Flow
7. Flow w/ crunch
8. Flow w/ crunch
6. 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
7. Warrior Series (Mountain)
1. W1
2. W2
3. Reverse W
4. W2
5. Triangle
6. R Triangle
7. Plank
8. Mountain
1. 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
2. Tree Series
1. Tree L Leg
2. Tree R Leg
3. Warrior 3 R Leg
4. Warrior 3 L Leg
5. Tiger in the grass
Stretching
– Sunflower/Chest Expansion
– Leg stretches/Tiger in Grass
COT
COR – 17
NOR
6: Mulcahy
Announcements: Serve @ CSM Sunday
Prayers: Middle East, those that cannot be active