The Crucible (Cherry Street Mission)
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Date/Time
Date(s) - 03/30/2021
5:30 am - 6:30 am
The Q:
Tupac
Location
Cherry Street Mission
Categories
Bootcamp Style beatdown in the spacious parking lot outside of the Cherry Street Mission’s Life Revitalization Center.
PAX: 5-0, Rocketman, Tupac, Chanel, Lyman (Q)
Mission of F3
Core Principles
Warmup: Q was coming in hot, so Tupac led some Windmills, SSH, and some Am. Hammers/ LBCs to Eminem/Rihanna duet.
The Thang:
A simple Ladder with musical up-button.
Round 1:
5 Burpees
Run to end of parking lot and back
Round 2:
5 Burpees
15 Merkins
Run to end of parking lot and back
Round 3:
5 Burpees
15 Merkins
20 Bonnie Blairs
Run to end of parking lot and back
Round 4:
5 Burpees
15 Merkins
20 Bonnie Blairs
30 LBCs
Run to end of parking lot and back
Round 5:
5 Burpees
15 Merkins
20 Bonnie Blairs
30 LBCs
40 Jump Squats
Run to end of parking lot and back
Round 6:
5 Burpees
15 Merkins
20 Bonnie Blairs
30 LBCs
40 Jump Squats
50 Behind-the-back Hand Crosses
Run to end of parking lot and back
Continue by coming down the ladder with Round 5, 4, 3, etc.
The wild card “up buttons” were songs in the random mix. If the 90s classic “Rump Shaker” came up in the shuffle, PAX would stop ladder exercises and do Monkey Humpers for the duration of the song. If the classic “Here Come the Hotstepper” came up in the random mix, all PAX would stop ladder exercises and do Imperial Walkers for the duration of the song, then return to ladder exercises. “Rump Shaker” came up approx. 15 minutes into the workout. Skipped ahead to Hotstepper in order to wrap up the beatdown with Imperial Walkers. Everyone completed one round up the ladder, some started over before time called.
COT
NOR
6 was Chanel
Announcements
Prayers
Thanks to Tupac for covering warmup! It was an honor to lead a crew of outstanding HIM this morning!
Lyman